Workout of the Day

Workout of the Day: Saturday, 25-September-2021

Warm-up

3 Rounds
5 Power Snatches with a bar or light weight
200m Jog
then start warming up weight
*scale weight to 50/60/70% if RX weight is to Heavy

Metcon (Time)

With a Partner
30 Snatches 115/75 Split
800m Run together
20 Snatches 135/95
800m Run together
10 Snatches 155/105
1 mile Run

Workout of the Day: Friday, 24-September-2021

Warm-up

4 Rounds
45 sec Wall Sit
10 Good Mornings
10 Lunges

Back Squat (Every 4 min for 12 min, 6 Back Squats, 55,65,75%)

Metcon (Time)

300 Ft Sled Push or Tire Drag
400m Run
20 Cals Row

Workout of the Day: Thursday, 23-September-2021

Warm-up

2 Rounds
50 ft Bear Crawl
10 KB Clean and Press
15 Sit-ups

Metcon (Weight)

12 min Alt EMOM
Even: 30 sec HS hold, or 16 Shoulder Taps, or 25 ft HSW
into
Odd: 10 Bent over Rows (under hand Grip)

Metcon (Time)

4 rounds
500m Row
10 Burpee Box Jump Overs 24/20
*Rest 3 min between rounds (this means Go Hard)

Workout of the Day: Wednesday, 22-September-2021

Warm-up

10 Push-up to Down Dog
then 10 PVC
Good mornings
Pass-Throughs
OHS
then
2 Rounds
10 Snatch Balance
8 Bent Over Rows
6 Box Jumps

Hang Squat Snatch (12 min EOMOM, 1 Mid Hang Squat Snatch 85%+)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
2 T2B
2 Push-ups
1 Squat Clean 135/95
4,4,2
6,6,3
8,8,4 …

Workout of the Day: Tuesday, 21-September-2021

Warm-up

400m Jog
20 Walking Lunges
100ft Bear Crawl
1 min Plank

Metcon (Weight)

15 min Every 3 min
1 min of DU Practice or a Set Number of DUs
rest till 90 sec then
6-12 Pistols (practice)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP
5 Tire Flips
Ski 18/14 cals
20 Burpees

Workout of the Day: Monday, 20-September-2021

Warm-up

10 Push-up to Down Dog
Roll out lats and work on lat mobility
3 Rounds
5 Hang Power Cleans
5 Front Squats
10 V-Ups

Hang Squat Clean (12 min EOMOM, 1 Mid Hang Squat Clean 85%+)

Metcon (AMRAP – Rounds)

EMOM till Fail
5 Power Cleans 135/95
2 HSPU
*Add 1 HSPU each round until fail