Workout of the Day

Wednesday 7.18.18

Wednesday 7.18.18

A. Warmup:
DROM
3 sets of:
8 Goblet Squats

B. Back Squat 3 x 3, :05 pause in the bottom
*use 80% of your last 3 x 10

*listen to get full details of our next squat wave starting on July 23rd

C. Press, 1RM
*Find a new max!

D. Cooldown:
2:00 Lizard Stretch, ea.
2:00 Couch stretch, ea.

Workout of the Day

Tuesday 7.17.18

Tuesday 7.17.18

A. Warmup:
DROM
3 sets of:
:30 HS Hold against wall (perpendicular for a little difficulty)
10 Alt. DB Snatch

B. Convo Pace
800m run
21-15-9
HRPU
Kipping pullups (no butterfly)
800m run

C. Cooldown:
4 sets of:
25 Banded Pull Aparts
15 Back Ext
1:00 Rest

Workout of the Day

Monday 7.16.18

Monday 7.16.18

A. Warmup:
2:00 couch stretch, ea.
DROM
3 sets of:
1:00 Plank
20 DB Plank Rows
10 DB Front squats

B. Every 1:30 x 10
Hang Power Clean + Power Clean + Clean
*Work up to a heavy set

C. 3 sets of:
5 Wall Walks
10 TGUs, alternate

 

Workout of the Day

Friday 7.13.18

Friday 7.13.18

A. Warmup:
DROM
3 sets of
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat 3 x 10
*add 10-15lbs from last week

C. Press 5 x 5
*add 2.5-5lbs from last week

D. Cooldown/Accessory:
3:00 Couch Stretch, ea.

Workout of the Day

Wednesday 7.11.18

Wednesday 7.11.18

A. Warmup:
DROM
3 sets of:
1:00 Plank
10 Back Ext
20 lateral hops

B. 5 Rounds for time of:
10 One Arm DB Power Clean & Jerk, alternating 50/35
15 Burpees
20 Box jump overs, 24/20

C. Cooldown:
3:00 Lizard stretch, ea.
3 x 10 IYT, bent over

Workout of the Day

Tuesday 7.10.18

Tuesday 7.10.18

A. Warmup:
DROM
3 sets:
:30 Pushups
:30 Rest
:30 Handstand
:30 Rest
:30 Hollow Hold
:30 Rest
*HS Scale: Perpendicular to wall, facing away from wall, facing wall, pike

B. Every 3:00 x 7
5 Hang Power Cleans, add weight each set
400m Run
*Scale runs as needed

C. Cooldown:
2:00 banded hip stretch, ea.

Workout of the Day

Monday 7.9.18

Monday 7.9.18

A. Warmup:
2:00 Couch Stretch, ea.
DROM
Snatch warmup
3 sets of:
5 Muscle Snatch
5 Hang Power Snatch
5 OHS

B. Every :30 for 10:00
1 Snatch
*Keep weight light to moderate

C. “Jackie”
For time:
1000m Row
50 Thrusters, 45/35
30 Pullups

D. Cooldown:
4 sets of:
25 banded pull aparts
10 Scap pushups

Workout of the Day

Saturday 7.7.18

Saturday 7.7.18

Partner “Glen”

For time:
30 Clean & Jerks, 135/95
1 mile run
10 Rope Climbs
1 mile run
100 burpees

*Alternate C&J reps however. Alternate 200m runs for each mile. Sub 50 Strict Pullups for rope climbs. Alternate burpee reps however.