Daily Workout

Skill Gymnastics Skill + Gymnastics Static Hold EMOM 8: ODD Minutes: 20-30s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 10-20s L-Sit or L-Hold Adv: HS Walking Metcon Every 5:00 x 4 Sets: Row 500 Meters 50 Double Unders 25 Russian KBS (70, 53) L3: (53, 35) L2:...

Strength 1) Clean Grip Deadlift: Work up to 80-85% for a touch n go set of 3. Rest 2:00 *Beginner: 5 x 5, only adding weight if form permits. 2) 1-Arm KB Row: 3 x 8 ea. Rest 60s. 3) Metcon Warm-up: 3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are...

Strength 1) Speed Front Squats: 8 x 2 @80%, every 60s. *If you have access to chains or bands use 60% *Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s. 2) Squat Clean Thruster: Work slightly above desired metcon weight. Rest as needed between sets....

Strength/Skill "Accessory EMOM" EMOM 8: ODD Minutes: *Athlete Choice EVEN Minutes: *Athlete Choice *Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related Metcon AMRAP 20 w....

Strength 1a) Close Grip Chin-up Clusters: 4 x 2.2.2 (10s). Rest 90s. - Rest 10s between set of 2. - Adv: Use added weight - Int. Bodyweight - Beg: Partner Assisted. *All sets should be challenging 1b) Single Arm DB Neutral Grip Push Press: 4 x 5 ea. Rest 90s. - Work...

Strength/Skill 8 Minutes of Metcon Preparation: 3 Power Cleans (adding weight to Metcon weight) 3 Front Squats 3 Bar Facing Burpees 21 Double Unders or Attempts *Rest as needed between sets. Metcon "Monster Mash" With a partner for time: 60 Power Cleans (135, 95) 600...

Strength/Skill 1) Zercher Squat: 3RM. Rest 2-3:00. - 5-6 sets progressively adding weight each set. - Beginner: Perform sets of 5 adding weight if form permits. 2) Warm-up Deadlifts and Wallballs Metcon "Dead Ball V2" AMRAP 10: 10 Deadlifts (225, 155) 20 Wallballs...

Morning: Strength 1) Sumo Deadlift for Speed: 5 x 4 @65%, every 90s. – Reset on each rep. 2) Seated Box Jumps: 4 x 4. Rest 60s. – work up to a challenging height. Conditioning “Karen” For time: 150 Wallballs (20, 14) L2: (14, 10) L1: (100 Wallballs) (10, 8) 12:00 Cap...

Skill Oly Skill Work: 3 Position Snatch 1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat *Done as complex. Do not go higher than 60% of 1RM Snatch. *Rest 2:00 between sets. *Same as last week Conditioning AMRAP 18 w. a partner: 500 Meter Row 100...

Strength 1a) Strict HSPU: 5 x 5. Rest 90s. Scaling Options: – Strict Shoulder Press: 5 x 5, add weight each set. – Neutral Grip DB Press: 5 x 6. Pick one weight and complete all 5 sets with. 1b) Wide Grip Pull-ups: 5 x 4. Rest 90s. – Added weight – Bodyweight – Or...

Conditioning EMOM 30: Minute 1: 10 Burpees Minute 2: 10 Box Jumps w. step down (24, 20) Minute 3: 12/10 Calorie Row Minute 4: 10 Hollow Rocks Minute 5: 10-30s Handstand Hold Minute 6: 1 Turkish Get-up each arm (moderate weight)

Strength Clean Grip Deadlift + Power Clean: 8 x 1.1 (10s) . Rest 90s-2:00. – Complete 1 Clean Grip Deadlift + 1 Power Clean then drop the bar + repeat. – Add weight each set. – Rest 10s between clean deadlift + power clean. – Adv: Work up to 85% of Clean (or higher if...