Workout of the Day 1.18.19

Posted

Warm Up

5mins of shuttle runs

+

3x

5 Single Leg KB Deadlift/Leg

5 BB Kang Squats

5 BB Reverse Lunges/Leg


Strength

A. Back Squat (tempo 2221)

5×2

*Start @ 70% of your 1rm and build in weight per set so as long as you can maintain the tempo. 


Metcon

For Time (15min Cap)

1-2-3-4-5-6-7-8-9-10

Push Press #115/85

C2B

Workout of the Day 1.16.19

Posted

Warm Up

Every 4mins x 4

300m Row

10 Goblet Squat (light)

10 BB Snatch Grip BTN Push Press


Strength

A. Overhead Squat (tempo 3331)

6×3

*Build upon last week’s weights but only if you are able to maintain the strict tempo prescribed.  Focus on good positions and maintaining good mechanics. 


Metcon

For Time (14min Cap)

30 KBS #24/16kg

30 Thruster #115/85

30 DB Snatch #50/35

Workout of the Day 1.15.19

Posted

Warm Up

8mins of “Annie”

+

3x

5 BB Clean Grip DL

5 BB Back Rack Elbow Rotations

5 BB Good Morning

5 BB BTN Supinated Grip Press and Stretch


Strength

A. Clean Complex (4sets)

2 Clean High Pull (pull bar to nipples)

2 Slow Pull Power Clean (4sec pull to knees)

2 Power Clean

B. Power Jerk (TnG)

4×4

*For both movements build upon the weights you previoulsy used last time. However, do not compromise the positions or requirements for each lift.  Good positions and technique are our main focus with these prescriptions.


Metcon

For Time (14min Cap)

4x

100 Single Unders

12 Dual KB Hang Clean & Jerk #24/16Kg

9 Supinated Grip Deadlift #185/135

Workout of the Day 1.14.19

Posted

Warm Up

5mins of Shuttle Runs

+

3x

5 BB Muscle Snatch

5 BB Good Morning

5 Burpee


Strength

A. Snatch Grip DL (2″ deficit)

3×4

B. Snatch Complex (5sets)

1 Snatch Lift Off (2sec pause)

1 Snatch High Pull

1 Slow Pull Power Snatch (3sec pull)

1 Segment Power Snatch

1 Power Snatch

*For your Snatch Grip DL try to make all 3 sets tough without compromising your positions.  For your Snatch Complex keep the loads manageable to work positional strength and speed. 


Metcon

10min AMRAP

8 Overhead Lunges #95/65

8 HR Push Ups

8 Cal Row

Workout of the Day 1.11.19

Posted

Warm Up

3x

300m Row

10 PVC Pass Throughs

10 Back Rack Elbow Rotations/side

10 Wall Dips


Strength

A. Push Press (TnG)

5×6

*Build upon last weeks weights. Goal is to end at a challenging weight without compromising your form, positions or the TnG rep scheme. Be in control of the weights, not the other way around. 


Metcon

15min EMOM

Min 1 – 10 WB #20/14

Min 2 – 20 KBS #24/16kg

Min 3 – 8 DB Snatch/Arm #50/35

Workout of the Day 1.9.19

Posted

Warm Up

1500m Row

+

3x

5 BB SL Good Morning/Leg

30sec Wall Sit w/ Foam Roller

10 Sit Ups


Strength

A. Convetional Deadlift (tempo 3331)

5×3

*Start @60% of your 1rm and build in weight without compromising your form or tempo.  Remember to lift with our legs and not your arms.


Metcon

For Time (16min Cap)

100 Box Step Ups 20″

50 Hang Power Snatch #95/65

25 Toe to Bar

Workout of the Day 1.8.19

Posted

Warm Up

Every 4mins x3

20 Cal Row

10 WB (Light)

15sec Wall Facing HS Hold


Strength

A. Overhead Squat (tempo 4441)

5×3

*Build in weight for each set without compromising your form, tempo, or positions. Build to a heavy set.


Metcon

12min AMRAP

30 Singles

10 Overhead Sq. #95/65

30 Singles

8 Cal Row

10 DB Single Arm Thruster/Arm #50/35

8 Cal Row

 

 

 

Workout of the Day 1.7.19

Posted

 Warm Up

3x

500m Row

5 BB Clean Grip Deadlift

5 BB Back Rack Elbow Rotations

5 BB Back Squats

5 BB Muscle Clean & Press

 


Strength

A. Clean Complex (4sets)

3 Hang Clean Pull + 2 Clean Pull + 1 Power Clean (6sec pull to knee)

B. Power Jerk (TnG)

4×5

*For each movement build to a heavy set without compromising your form, technique, positions, or tempo.  Focusing on good efficient movement.


Metcon

For Time

4x

35 Double Unders

8 Clean Grip Deadlift #225/185

15 Sit Ups

8 Chest to Bar

15 HR push Ups