Daily Workout

STRENGTH/SKILL 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 - high hang + hang + below the knee. - Same skill work done as last Thursday, but try to go slightly heavier today. METCON 3 Rounds of: 10 Strict Pull-ups 20 SDHP (53, 35) Run 400 Meters Rest...

METCON "Filthy Fifty" For time: 50 Box jump (24, 20) 50 Jumping pull-ups 50 Kettlebell swings (35, 25) 50 Walking Lunges 50 T2B or Knee Lifts 50 Push press (45, 35) 50 Back Extensions (or supermans) 50 Wallballs (20, 14) 50 Burpees 50 Double unders L2: (40 Reps per...

STRENGTH 1) Goodmorning: 5 x 5, adding weight if form permits. Rest 90s. 2) Squat Clean: Work up to desired weight to use used in metcon performing sets of 1-2 reps per set. Rest 60s. METCON "Zoro" In a 5:00 Window: Row 750 Meters Remaining time: Squat Cleans (155,...

STRENGTH 1 Rep Max Clean & Jerk in 8-10 sets Beginner Strength Option: 1) Front Squat + Push Press: 5 x 3 + 3. - Work to a challenging set of 3 Front Squat + 3 Push Press. 2) Work on Power cleans for reminder of time. METCON "Open WOD 17.4" AMRAP 13: 55 Deadlifts...

STRENGTH 3 Position Snatch Skill Work 6 x 1 + 1 + 1 @50-60%. Rest 2:00 - high hang + hang + below the knee. METCON 5 Rounds with a partner for QUALITY: Sledpush Sprint x 100 meters (light to moderate weight on sled) 2 Turkish Get-up (1 each side) Ring Rows x 12 Rest...

STRENGTH Shoulder Press: 1RM. Rest 2:00 METCON ”Open WOD 12.3” AMRAP 18: 15 Box Jumps (24, 20) 12 Push Press (115, 75) 9 T2B L3: (95, 65) L2: (20, 15) (75, 55) (Knee Lifts) L1: (20, 15 16 Step-ups, alt.) (Light DB Push Press) (Abmat Sit-ups)

STRENGTH 1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00 - Work up to a challenging set. - These are NOT done touch n go. Reset on each rep. - Goal for today is 80% of 1RM. - Beginners: 5 x 5, only adding weight if form permits. - If needed sub a Close...

STRENGTH Paused Front Squat: 5 x 3 @80%, every 90s. METCON Every 4:00 x 5 Sets: 30s Max Effort Row 20 Air Squats 10 KBS (70, 53) Rx+:(Alt. Pistols, total) (88, 70) L3: (53, 35) L2: (45, 30) L1: (20s AB) (12 Air Squats) (35, 25 Russian Swings)

METCON "Tabata Something Else" 8 intervals of 20s Work/10s rest 1) KBS (53, 35) 2) Alternating Step-ups (35, 25 Dumbbells) (24, 20) 3) Assault Bike (or Ski Erg or Rower) 4) Abmat Sit-ups 5) Double Unders 6) Mountain Climbers *Score = Total Reps L2: (45, 25) (25, 20)...

METCON 1) 5 Rounds of: 60 yard Sledpull Powerwalk @heavy. Rest 60s. Then, Rest 60s before proceeding to #2 2) 5 Rounds of: Farmer Carry x 60 yards. Rest 60s. Then, Rest 60s before proceeding to #3 3) 5 Rounds of: 200 Meter Shuttle Sprint. Rest 60s. 50 Meters out, 50...

Strength/Skill Sumo Deadlift off 2" mats or plates: Build to a heavy "technical" single in 8-10 sets. Rest 2-3:00. - use 2" mats or 25# plates so bar is slightly elevated off floor. - Sets may look something like 3,3,2,1,1,1.... - Beginner: 5 x 5 with a medium weight....

Metcon EMOM 20: Run 100 Meters (50m out/50m Back) *Alternate Options Row 100 Meters Ski Erg x 20s Assault Bike x 20s Sledpush x 20s GPP AMRAP 10: 50 Foot Bottoms-up KB Carry each (light) 100 Foot Single Arm Farmer Carry each (heavy) Plank Complex (side + elbow + side...