Workout of the Day

Workout of the Day: Thursday, 15-April-2021

Warm-up
3 rounds
6 Kip Swings
8 Wall Balls
10 Push-up to Downward Dog
Turkish Get Up (4×4)
4 rounds
Every 2 min
4 Turkish Get-ups – 2 on the right arm 2 on the left arm
Metcon (AMRAP – Reps)
10 rounds
1 min on 1 min off
Ski MAX Meters for 5 rounds
then
MAX Squat Jumps for 5 Rounds
*score is total reps

Workout of the Day: Wednesday, 14-April-2021

Warm-up
PVC Pass Throughs
PVS OHS
PVS Snatch Balance Practice
then
2 rounds
5 Snatch Balance
5 Squat Jumps
5 T2B
Squat Snatch (1×1)
Every 3 min for 2 sets: 3 Squat Snatch 60&70%
Every 3 min for 3 sets: 2 Squat Snatch 75,80,85%
Every 2-3 min until failure: 1 Squat Snatch PR,PR,PR
Metcon (Time)
400m Run
50 KBS 53/35
150 DU’s
*9 min CAP

Workout of the Day: Tuesday, 13-April-2021

Warm-up
200m Jog
15 Ring Rows
30 Sec HS Hold
15 Ring Rows
200m Jog

Skill Work
8 rounds, 90 sec alt movements
1- 1 min Plank
2 – 5-10 Pull-ups or C2B (Strict,Kip,butterfly)
Metcon (Time)
40/30/20/10
Row Calories
Barbell Push Press 75/55

Workout of the Day: Monday, 12-April-2021

Warm-up
3 rounds
5 Frankenstein Squats
30 sec Hollow Hold
5 Burpees
Squat Clean (1×1)
Every 3 min for 2 sets: 3 Squat cleans @ 50,60%
Every 3 min for 3 sets: 2 Squat cleans @ 70,80,85%
Every 3 min until Failure: 1 Squat clean 90+%
Metcon (AMRAP – Reps)
6 min AMRAP
75 Sit-ups
MAX Burpees in remaining time

Workout of the Day: Saturday, 10-April-2021

Warm-up
500m Row
200m Run
250m Row
400m Run
10 Air Squats
20 Push-ups
20 Air Squats
10 Push-ups
Metcon (Time)
3 Rounds
600m Run
15 Devil Press 50s/35s 2 DB
15 T2B
15 Box Step Ups with 1 DB

Workout of the Day: Friday, 09-April-2021

Warm-up
3 rounds
30 sec Wall-sit
20 Sec Hollow Hold
10/10 sec Lunge Hold
Back Rack Lunge (4×6)
4 rounds every 2 min
6 Step Back Lunges with barbell on back, start light and work up, recommend using abmat or small padding for knee
Metcon (Time)
30 Power Cleans 115/75
30 Heavy WB 30/20
30 Dead Lifts 115/75
30 Push Jerks 115/75
30 Front Rack Lunges (in Place)
30 Sit-ups
30 Burpees
20 min Cap