Daily Workout

STRENGTH Banded Deadlift: 8 x 2 @70% of Last Monday + Band Tension. Every 60s. METCON ”Bear Grylls” In 7:00 400 Meter Run Remaining time: Max Bear Complex (135, 95) – Squat Clean Thruster + Back Squat Thruster *Score = total reps. L3: (115, 75) L2: (95, 65) L1: (75,...

METCON “ZOMBIE CHASE” The living begin wod at 0:00, Zombies begin at 3:00 and try to catch the living. Run 800m 20 DUs (60s) 40 Air Squats 60 Ab mat situps 40 HR Push ups 20 Pull ups Run 800m

METCON AMRAP 10: 200 Meter Run 15 S20H (115, 75) 15 Box Jumps w. step down (24, 20) Rest 4:00 AMRAP 10: 200 Meter Run 15 Hang Power Cleans (115, 75) 15 Wallballs (20, 14) Rx+:(135, 95) (30, 20) L3: (95, 65) L2: (75, 55) (20, 15) (14, 10) L1: (65, 35 Hang Muscle...

STRENGTH 1 1/4 Front Squat: 3RM. Rest 2:00 METCON ”Batwings” For time: 30 Calorie Bike 30 Deadlifts (225, 155) 30 Lateral Burpees L3: (185, 125) L2: (155, 105) L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts) *Alternate Scaling Bike = 45 Calorie...

STRENGTH Push Jerk: 15 Minutes to build to a moderate single or work technique. Rest 90s-2:00 between heavier sets. METCON AMRAP 15: 5 Pull-ups 7 Push-ups 9 Wallballs (20, 14) Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball) L2: (Band Assisted Pull-ups) (Box...

STRENGTH Banded Deadlift: 10 x 2 @65% of Monday + Band Tension. Every 60s. 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) 9:00 Cap

CONDITIONING 30 Minutes on the Clock with a partner: 400m Farmer Carry (70s, 53s) 100 Russian KBS (70/53) Remaining time: Max Distance Run *One person works. Split however desired. *Score = total distance completed

STRENGTH Pull-up Training Week 3: 4 Rounds of: 8 1-Arm KB Rows w. rotation (1 ct pause at top of each rep) each (at 53s of the video) 20 Banded Facepull-aparts Rest 90s between rounds. METCON 5 RFT: 5 Muscle ups 15 DB Push Press (50, 30) (neutral grip) 20/17 Calorie...

STRENGTH Back Squat Clusters: 4 x 2.2.2 (15s). Rest 2:00 – Build to a heavy set of 2.2.2. METCON ”Abs of Steel” For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time you drop the bar complete 10 Bar Facing Burpees 12:00 Cap Rx+:(135, 95)...

STRENGTH 1a) Close Grip Bench Press: 3 x 8-10. Rest 45s. 1b) Banded Pull-aparts: 3 x 25. Rest 45s. METCON For time: 5 Rounds 10 Pull-ups 20 KBS (53, 35) 2 Turkish Get-ups (1 on each side) Rx+:(Strict Pull-ups) L3: (45, 30) L2: (Band Assisted Pull-ups) (35, 25) L1:...

STRENGTH Banded Conventional Deadlift: 10 x 2 @60% of Monday + Band Tension. Every 60s. METCON ”Adrenaline” AMRAP 8 of ascending reps: 2 Burpee Box Jumps (24, 20) 2 Squat Cleans (135, 95) 4 Burpee Box Jumps 4 Squat Cleans 6 Burpee Box Jumps 6 Squat Cleans And so on...

SKILL Touch n Go Muscle Snatch/Power Snatch: 3 x 6-8. Rest 60s. METCON With a partner: Buy in: Row 2k Then, 2 Rounds of: 100 Power Snatch (75, 55) 100 Wallballs (20, 14) Then, Cash-out: 300 Double Unders L2: (65, 45) (14, 10) L1: (55, 35) (10, 8) 30:00...