Workout of the Day 170818

Weightlifting 

     Back Squat
         4 Rounds | @95% of 3RM
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | Rest 3m

     Push Press
         4 Rounds | @95% of 3RM
            1 Push Press | 20s Rest
            1 Push Press | 20s Rest
            1 Push Press | 20s Rest
            1 Push Press | 20s Rest
            1 Push Press | 20s Rest
            1 Push Press | Rest 3m
 

Workout of the Day 170815

Weightlifting 

     Deadlift
         4 Rounds | @95% of 3RM
            1 Deadlift | 20s Rest
            1 Deadlift | 20s Rest
            1 Deadlift | 20s Rest
            1 Deadlift | 20s Rest
            1 Deadlift | 20s Rest
            1 Deadlift | Rest 3m
 

MetCon

     3 Rounds For Time
         25 Thrusters 75/55
         100 Double Unders 

Workout of the Day 170809

Weightlifting 

     TGU Skill Work | Light Bell
         Drills | 3 each | 20/20
            TGU Sit-up
            Hip Bridge to Sweep
            Stand to Lunge

     TGU
         -build to heavy L/R

MetCon

      For Distance
          Sprints
             60s on | 10s off x 3
             1m Rest  
             45s on | 10s off x 3
             1m Rest
             30s on | 10s off x 3
 

Workout of the Day 170808

Weightlifting 

     Push Jerk
         4 Rounds | @95% of 3RM
            1 Push Jer | 20s Rest
            1 Push Jer | 20s Rest
            1 Push Jer | 20s Rest
            1 Push Jer | 20s Rest
            1 Push Jer | 20s Rest
            1 Push Jer | Rest 3m 

MetCon 

     AMRAP12
         500m Row
         40 Push-ups
         30 Burpees
         20 Alt Pistols
         10 KB Shoulder-to-Overhead* | 53/44
 

Workout of the Day 170807

Weightlifting

     Front Squat
         4 Rounds | @95% of 3RM
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | 20s Rest
            1 Back Squat | Rest 3m

MetCon

     For Time
         3 Rounds
            21 Wall Balls | 20/14
            15 Pull-ups
            9 Power Clean | 135/95 

Workout of the Day 170803

Weightlifting 

     Push Press
         3 Rounds | @95% of 5RM
             2 Push Press | 20s Rest
             2 Push Press | 20s Rest
             2 Push Press | 20s Rest
             2 Push Press | Rest 2m 30s

     Back Squat
         3 Rounds | @95% of 5RM
            2 Back Squat | 20s Rest
            2 Back Squat | 20s Rest
            2 Back Squat | 20s Rest
            2 Back Squat | Rest 2m 30s








 

Weightlifting 

     Push Press
         3 Rounds | @95% of 5RM
             2 Push Press | 20s Rest
             2 Push Press | 20s Rest
             2 Push Press | 20s Rest
             2 Push Press | Rest 2m 30s

     Back Squat
         3 Rounds | @95% of 5RM
            2 Back Squat | 20s Rest
            2 Back Squat | 20s Rest
            2 Back Squat | 20s Rest
            2 Back Squat | Rest 2m 30s














Workout of the Day 170801

Weightlifting 

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

 

MetCon

     3 Rounds For Time
         21 Wall Balls
         18 Pull-ups
         15 Box Jump Overs | 24/20''

Workout of the Day 170728

Weightlifting 

     Clean
         Every 2m x 7 intervals, building
             2 TNG Power Clean + 2 Hang Power Clean + 2 Shoulder-to-overhea

MetCon

     For Distance
         Rowing Sprints  
            60s on | 30s off x 3  
            1m Rest
            45s on | 15s off x 3
            1m Rest
            30s on | 10s off x 3

Workout of the Day 170728

Weightlifting 

     Clean
         Every 2m x 7 intervals, building
             2 TNG Power Clean + 2 Hang Power Clean + 2 Shoulder-to-overhea

MetCon

     For Distance
         Rowing Sprints  
            60s on | 30s off x 3  
            1m Rest
            45s on | 15s off x 3
            1m Rest
            30s on | 10s off x 3

Workout of the Day 170724

Weightlifting 

     Power Snatch | TNG
         5-5-4-4-3-3-2-2
            Rest 2m Between Set

     Front Squat
         3 Rounds | @95% of 5RM
            2 Front Squat | 20s Rest
            2 Front Squat | 20s Rest
            2 Front Squat | 20s Rest
            2 Front Squat | Rest 2m 30s