Workout of the Day 170622

Weightlifting 

     Deadlift
         3 Rounds | @90% of 5RM
            2 Deadlift | 20s Rest
            2 Deadlift | 20s Rest
            2 Deadlift | 20s Rest
            2 Deadlift | 20s Rest
            Rest 2m 30s

MetCon

     4 x 3m on / 1m off
         3 Clean | 135/95*
         6 Toe-to-bar
         9 Starburst




 

Workout of the Day 170621

Weightlifting 

     Push Jerk
         3 Rounds | @90 of 5RM
            2 Push Jerk | 20s Rest
            2 Push Jerk | 20s Rest
            2 Push Jerk | 20s Rest
            2 Push Jerk | 20s Rest
            Rest 2m 30s

MetCon

     3 Round For Time
         400m Run
         50 Air-Sqauts
         25 Bent-over Rows 95/75




 








 

Workout of the Day 170608

Weightlifting      

    A| 3 sets x 5 reps
            Snatch Low Liftoff
            Straight Arm Sweep
            Sweep + Power Position + Shrug
            Power Snatch (hip)
            Pressing Drop Snatch + Pause @ bottom
            Snatc
     

     B| 3 Rounds
            20 Weighted Wall Ball Sit-ups  
            20 UB Wall Balls | 20/14

     C| 3 Rounds
            20 Horizontal Ring Rows
            20s UB Dip Suport | Top
            20s UB Dip Support | Bottom

 

Workout of the Day 170525

Gymnastics 

     Muscle-ups
         OTM8
            Min 1 | Max UB Muscle-ups
            Min 2-8 | Half Total Reps From Min 1

MetCon 

     For Time
         800m Run
         10 Overhead Squats 155/115
         600m Run
         10 Overhead Squats 155/115
         400m Run