Workout Of the Day

Friday, January 18, 2019

Rest / Make-up / Mobility

Thursday, January 17, 2019

Strength
Back squat
 
Conditioning
3 Rounds for time of:
20 Wall ball (30#/20#)
40 Double unders
20 Overhead walking lunges (45#/25#)
40 Double unders

Wednesday, January 16, 2019

Skill / Strength
Hang snatch
 
Conditioning
21-15-9 reps of:
KB swings (70#/53#)
Toes to bar

5 Burpees at the top of every minute

Tuesday, January 15, 2019

For time:
25/18 Calorie assault bike
25 Overhead squat (95#/65#)
25/18 Calorie assault bike
20 Front squat (135#/95#)
25/18 Calorie assault bike
15 Back squat (185#/135#)

Monday, January 14, 2019

Rest / Make-up / Mobility

Sunday, January 13, 2019

Volume training

For time:
Row 1,500m
36 BW Deadlift
63 Box jumps (24″/20″)

Saturday, January 12, 2019

Skill / Strength
Snatch
 
Conditioning
4 Rounds for time of:
35 Sit ups
25 Pull ups
15 Overhead squats (135#/95#)

Friday, January 11, 2019

Rest / Make-up / Mobility

Thursday, January 10, 2019

5 Rounds for time of:
21 Push ups
15 KB Swings (70#/53#)
9 Box jumps (24″/20″)

Wednesday, January 9, 2019

Strength
Back squat
 
Conditioning
4 Rounds for time of:
500m Row
Rest 2 minutes between rounds