Daily Workout

SKILL Olympic Lifting Skill Work Squat Snatch *Spend 15 minutes working on skill with light loads performing sets of 2-3 reps per set resting 90s between sets. METCON Every 3:00 x 7 Sets: Row x 60s for Distance Unilateral Carry x 60s *Score = total distance on the...

STRENGTH 1a) Weighted Close Grip Chin-up: 5 x 3-4. Rest 60s. Adv: Added Weight Int: Bodyweight Beg: Partner Assisted 1b) Weighted Bar Dips: 5 x 4-5. Rest 60s. Adv: Added Weight Int: Bodyweight Beg: Partner Assisted (partner holds feet same way as they do for pull-ups)...

STRENGTH 1) Back Box Squat: 1RM. Rest 2:00 *Start by performing 3 sets of 3 adding weight each set then start your sets of 1. - Use a 13-15" Box - 8-10 Singles to Build to a Max - We performed a 2RM on 12/18/17 - Have spotters on both sides of the bar - Beginner: 5 x...

Strength 1) Speed Bench Press: 9 x 3 @50%, every 60s. - Change Grip every 3 sets ie. close, medium, and wide grip. - Use chains or bands if possible and drop the load to 40%. - To see what type of speed we are looking for "speed sets" click here 2) Metcon Warm-up/Prep...

Strength 1) Speed Front Squat: 4 x 3 @75%, every 60s. 2) Deadlift: 4 x 3 @75%, every 60s. - Reset on each rep. - Beginner: Focus on Technique - Make sure your athletes are gripping the bar correctly (hand touching the knurling). 3) 1 Round of: 8 Touch n go deadlifts...

Strength 1) Deadlift against a band: Heavy 1. Rest 2-3:00. - 8-10 sets building in weight - Shoot for 80% of current 1RM (no band) - Drape band over the bar - 400+# DL use your second heaviest band - 300+# DL use a next heaviest band - Less 300# DL use lighter band...

STRENGTH 1) Speed Bench Press: 9 x 3 @50%, every 60s. - Change Grip every 3 sets ie. close, medium, and wide grip. - Use chains or bands if possible and drop the load to 40%. 2) Banded Alphabet: 2 Sets on each side. Rest 60s. - Small letters with these + squeeze abs...

STRENGTH 1) Speed Front Squat: 4 x 4 @70%, every 60s. 2) Deadlift: 4 x 3 @70%, every 60s. - Reset on each rep. - Beginner: Focus on Technique 3) T2B Warm-up x 5:00 METCON "Abs of Steel" For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time...

METCON AMRAP 28 w. a partner: 800 Meter Run 50 Air Squats 50 KBS (53, 35) *Alternate Workout Option 10 Minutes of: 50m Sledpull Powerwalk @heavy. Rest 60s. Rest 2:00 before moving to carries 8 Minutes of: Unilateral Carry x 50m (30 each). Rest 60s. Rest 2:00 Before...

STRENGTH 1) Jerk: 1RM. Rest 2:00 - Build to a 1RM over the course of 8-10 sets from a rack. - Try to beat your current max by 5# - Any style permitted - Beginner: 10 x 3 focusing on technique. Rest 90s. 2) Pull-up Scaling: Take 5 Minutes to Review and Set-up or Review...

STRENGTH 1) Back Squat: 2RM. Rest 2:00 - Build to a 2RM over the course of 6-8 sets. - Try to match your current 1RM for 2 Today - Beginner: 5 x 5, adding weight if form permits. Rest 2:00 2) Metcon Warm-up 2 Sets at fast pace: 5 Deadlifts 4 Hang Power Cleans 3 Squat...

METCON "Open WOD 18.5" AMRAP 7: 3-6-9-12-15-18..ect adding 3 reps per round Thrusters (100, 65) (65, 45) C2B Pull-ups (Chin-over bar Pull-ups) Alternate Option: 30 Minutes on the clock: 15 Minutes of Max Meter Row 15 Minutes of Max Distance Jog or Bike *All sets done...