Daily Workout

STRENGTH 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. METCON AMRAP 12 20 WallBalls 20/14 10 Burpees

STRENGTH Back Squat: 5-4-3-2-1+. Rest 2:00 METCON "Devils Complex" AMRAP 12 Complex of: 6 Romanian Deadlifts (135, 95) 6 Hang Power Cleans (135, 95) 12 Front Rack Reverse Lunges (135, 95) (total) 12 Barbell Rows (135, 95) *Rest as needed between rounds *ALL done...

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00 METCON For time 21-15-9 DB Hang Power Cleans (50, 35) Push-ups on Dumbbells Then, 21-15-9 DB Bench Press (50, 35) (Neutral Grip) *50 Banded Pull-aparts after each set (pronated grip) L3: (45, 30) L2: (35, 25) (Box...

STRENGTH 1) Wide Stance Box Squat: 3/5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. METCON For time: 50 Deadlifts (225, 155) 100 Air Squats 50 Straight Leg Raises 100 Walking Lunges (BW) (Total...

METCON 30 Minutes on the Clock: Row 2k Remaining time Max Rounds: 100 Ft. Front Rack Carry (53, 35) 100 Ft. Single OH Carry (53, 35) 100 Ft. Bear Crawls (or HS Walk) 100 Ft. Heavy Sled push Rest as needed.

STRENGTH DB Floor Press - neutral grip: 2/5 x 6. Rest 60s. METCON Every 5:00 x 4 Sets: 20 KB Snatch (53, 35) (10 ea) 100 Meter Run 20 KBS (53, 35) 100 Meter Run 20 Ring Rows L3: (45, 30) L2: (35, 25) (10 Ring Rows per round) L1: (30, 20) (8 Ring Rows per...

STRENGTH Conventional Deadlift against a band: 5-4-3-2-1+. Rest 2:00 METCON "Simple Man" For time: 15-10-5 Power Cleans (155, 105) Front Squat (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) 8:00 Cap

There is only a 9am class today. There will be no 10am class.

STRENGTH Close Grip Bench Press: 5-4-3-2-1+. Rest 2:00 METCON AMRAP 12: 10 C2B Pull-ups 20 Push Press (95, 65) 200 Meter Run Rx+ (115,75) L3: (Regular Pull-ups) (75, 55) L2: (Band Assisted) (65, 45) L1: (8 Ring Rows) (55, 35)

STRENGTH 1) Wide Stance Box Squat: 3/5 x 5 @70% of Monday's 3RM or 55% of 1RM Back Squat, every 90s. 2) KB Squat Jumps: 1/4 x 5. Rest 60s. METCON For time: 10-8-6-4-6-8-10 Front Rack Reverse Lunges (115, 75) (total reps) Bar Facing Burpees Rx+ (135,95) L3: (95, 65)...

METCON EMOM 40: Minute 1: 100 Ft. Sledpush Minute 2: 100 Ft. Farmer Carry Minute 3: 8/6 calorie Bike Minute 4: 100 Ft. Front rack carry Minute 5: 12/10 calorie Row

STRENGTH 1a) Pull-up Clusters: 1/3 x 5-4-3 (10s). No rest. 1b) Rolling Triceps Extensions: 1/3 x 15. Rest 90s. METCON For time with a partner: 50-40-30-20-10 Calories Row Push-ups Abmat Sit-ups KBS (53, 35) Rx+:(HSPU in place of Push-ups reps of 40-30-20-10-8) L2:...