Daily Workout

Strength 1) Touch n Go Deadlift: 6 x 3 @75%, every 60s. - take 3-4 sets for 2 reps each set and build to 75%. 2) Metcon Warm-up: 2 Rounds at game speed of: 25 Double Unders (25 Singles) 10 KBS 3 Burpee Box Jumps Rest 60s. Metcon "Double Jump" 5 RFT: 50 DU's 20 KBS...

METCON "Open WOD 18.2" For time + Load: 1-2-3-4-5-6-7-8-9-10 DB Squats Bar Facing Burpees (50, 35) 12:00 Cap 18.2A Establish a Max Clean in the remaining time Scaled: (35, 20) (Stepping Burpees) Alternate Option 8 Rounds with a partner: Row 500 Meters 10 DB Man Makers...

Strength/Skill Wide Stance Box Squat: 4 x 5 @60%, every 60s. *Use a 15" Box *If you have access to chains or bands, use them and drop the load to 50% for speed sets. Then, 3 sets of 3 of up to a challenging set Wide Stance Box Squat. Rest 90s-2:00 *Same box now...

STRENGTH 1a) Bench Press: 4 x 6-8 ea. Rest 60s. 1b) Ring Rows w. a pause: 4 x 8-10. Rest 60s. 2) Take 5 minutes and get heart-rate for Metcon performing at "game speed" : 2 Rounds of: 6 Alt. DB Snatch 6 Squat Thrusts Rest 90s. METCON AMRAP 7: 14 DB Snatch from the...

SKILL Hang Power Cleans: 5 x 3 @50-60%. Rest 90s. - Work on touch n go reps today. - Beginner: Work on technique with a light barbell resetting on each rep: 5 x 3-5. Rest 90s. - or hang muscle cleans METCON "MJ" For total time: 21 Hang Power Cleans (135, 95) 50...

STRENGTH 1) 1) Touch n Go Deadlift: 6 x 3 @70%, every 60s. - take 3-4 sets for 2 reps each set and build to 70%. 2) Metcon Prep: 2-3 Sets at game speed: 8 KBS 8 Goblet Squats 30 Double Unders Rest 60s. METCON "Pavement" 4 RFT: 15 KBS (70, 53) 30 Double Unders 15...

"Open WOD 18.1" AMRAP 20: 8 T2B 10 Hang Power Clean + S20H (50, 35) 14/12 Calorie Row Scaled: (Hanging Knee Raises) (35, 25)

STRENGTH/SKILL Gymnastics Skill (Repeat from last Tuesday) Choose between one movement that will show up in this years open: - Butterfly Pull-ups (or C2B) (There is C2B in tomorrows Metcon) - Handstand Push-ups - T2B *Work on refining your skills and accumulating some...

STRENGTH 1) Strict Pull-ups: 1 x Max. *Strict Band Assisted Pull-up 2) Handstand Push-up: 1 x Max. *Seated DB Shoulder Press x Max Reps 3) Strict Chin-ups: 1 x submax. *Strict Ring Rows 4) Push-ups: 1 x Max. *Box Push-ups *Rest as much as needed between sets. METCON...

STRENGTH/SKILL Hang Power Snatch + Hang Squat Snatch: 5 x 1 + 1 @50-60%. Rest 90s. Rx+:(70% of 1RM Snatch) Beginner: Work with an empty barbell. METCON 5 Rounds of: Row 500 meters 15 Air Squats 15 Power Snatch (75, 55) Rest 90s. Rx+:(95, 65) L3: (65, 45) L2: (55, 35)...

STRENGTH 1) Deadlift: 1RM. Rest 2-3:00 - We performed a heavy double on 10/23 - Take 8-10 sets to progressively build to a 1RM increasing rest between heavier set. 2) Squat Thruster: Build to work weight in 3 sets performing sets of 1. Rest 60s. METCON "Green Light"...

STRENGTH 1)Power Clean 1 rep max. Within 10 sets 2)Beginners: Clean Grip Deadlifts 5 x 5 METCON "Timebomb" In 12:00 50 Wallballs (20, 14) 40 Burpees over the Bar 30 Deadlifts (275, 185) Remaining time AMRAP: Wallballs Rx+: (315, 205) L3: (225, 155) L2: (14, 10) (165,...