Workout of the Day 3.20.19

Posted

Warm Up

4x

200m Row

20sec Side Plank/side

10 Wrist Push Ups/Arm

5 Muscle Cleans


Strength

A. Hang Power Clean (Below Knee)

1×5 @ 60% // 1×5 @ 65% // 1×5 @ 70% // 1×5 @ 70-75%

B. Clean Deadlift w/ Reset each Rep

1×5 @ 85% // 1×5 @ 90% // 3×5 @ 95%

*For your Hang Power Clean the percentages are based on your 1rm Power Clean.  Make sure to maintian good positions and technique on every rep. For your Clean Deadlift your percentages are based on your 1rm Squat Clean. Focus on good set ups and positions. 


Metcon

For Time (12min Cap)

3x

15 Sit Ups

15 HR Push Ups

2 Rope Climb

Workout of the Day 3.19.19

Posted

Warm Up

12min EMOM

Min 1 – 200m Row

Min 2 – 20 PVC Pass Throughs

min 3 – 12 R. KBS (Moderate)


Strength

A. High Hang Power Snatch

1×5 @ 60% // 1×5 @ 65% // 1×5 @ 70% // 1×5 @ 70-75%

B. Strict Press

1×10 @ 60% // 1×10 @ 65% // 1×10 @ 70% // 1×8 @ 75%

*For your High Hang Power Snatch make sure to focus on good technique and positions, specifically how you execute the movement. Try to go unbroken for all sets. For your Strict Press try to go unbroken, if you need to re-rack make it as minimal time as possible. 


Metcon

21-15-9

KBS #32/24kg

200m Run

Toe to Bar

200m Run

Workout of the Day 3.18.19

Posted

Warm Up

800m Run

+

2x

10 Air Sq. w/ Elevated Heels

10 Bent Knee Ankle Rocks/Leg

30sec Bottom of Sq. Hold w/ Support


Strength

A. Back Squat

1×10 @ 60%

1×8 @ 70%

1×6 @ 75%

1×4 @ 80%

B. Front Squat

1×5 @ 60%

3×5 @ 70%

*For all of your squats make sure to maintain good form.  For your Front Sq. take a five second pause on first rep/set.


Metcon

8min AMRAP

8 Deadlifts #95/65

8 Hollow Rocks

8 Push Press

 

Workout of the Day 3.15.19

Posted

Warm Up

800m Run

+

5 Good Mornings

5 Back Rack Elbow Rotations

5 Behind the Neck Press & Stretch

5 Narrow Grip Overhead Squats

5 Clean Grip Romanian Deadlifts

5 Front Squats


Strength

A. High Hang Power Snatch

6×5  @ no more than 60%

B. Clean & Jerk

5×1 @ 75%

rest 3mins

5×1 @ 80%

*Make to maintain good techniqe and maintain good positions for both movements. For your Clean & Jerk complete all sets @ 75% before moving on to your five sets @ 80%.


Metcon

For Time (14min Cap)

2x

50m Farmer Carry #32/24kg

20 Overhead Squat #95/65

20 T2B

 

Workout of the Day 3.13.19

Posted

Warm Up

3x

8 Squats with Elevated Heel

8 Leg Lifts/Leg

200m Row


Strength

A. Back Squat

1×20 @ 50%

rest 3-5mins

1×20 @ 60-70%

rest 3-5mins

1×20 @ 70-75%

*For your sets today make sure to stay concentrated and braced throughout the full set.  Goal is to complete the set unbroken without having to re-rack the bar. But if you must rest, re-rack the bar briefly but dont take too long to continue on with the set.


Metcon

For time (16min Cap)

3x

10 Cal Row

15 Strict Chin Ups

20 Russian KBS #32/24kG

Workout of the Day 3.12.19

Posted

Warm Up

12min EMOM

Min 1 – 20 PVC Pass Throughs

Min 2 – 30sec Wall Sit

Min 3 – 5 Leg Lifts/Leg


Strength

A. BTN Jerk Grip Power Jerk

3×5-6 @ Feel

B1. Clean Lift Off (2sec Pause @ Knee)

3×6

B2. Clean (from Above Knee)

3×5-6

*For your Clean Lift Off perform all sets @ 80% of your 1rm Clean.  For your Clean perform all sets by feel but dont go past your 60% of your 1rm Clean.


Metcon

For Time (13min Cap)

3x

400m Run

2 Rope Climbs

Workout of the Day 3.11.19

Posted

Warm Up

3x

200m Run

5 Snatch Grip DL

5 BTN Snatch Grip Strict Press

5 Snatch Balance


Strength

A. Behind the Neck Jerk Grip Strict Press

3×10 @ feel

B. Snatch

2×2 @ 75%

3×1 @ 80%

1×2 @ 75%

*For your Snatch the reps do not have to be TnG.  Reset each rep if you have to.  Make sure to focus on good positions and technique.


Metcon

10min AMRAP

10 Dual KB Clean #24/16KG

30 Double Unders

 

Workout of the Day 3.8.19

Posted

Warm Up

3x

200m Run

5  BB Clean Grip DL

5 BB Sumo Stance Good Morning

5 BB Back Squat

5 BB Back Rack Elbow Rotations

5 BB BTN Press


Strength

A. Make Up Lift

20mins to make up a lift of Choice.

Front Squat, Push Press, Snatch, Clean, & Jerk, Overhead Sq., Bench Press, Conventional DL


Metcon

For Time (18min Cap)

3x

15 Thrusters #95/65

15 Back Squat

15 Box Jump 24/20″

2min Rest