Tuesday Workout Of the Day

LIFT

Back Squat – Every 2 minutes for 10 minutes
#1 – 5 @ 55%
#2 – 5 @ 65%
#3 – 3 @ 75%
#4 – 2 @ 85%
#5 – 2 @ 90%

SKILL (for technique – not for time)

3 Rounds…
6 Push-ups
4 Strict Chest-to-Bar Pullups
2 Rope Climbs

WOD

6-4-2:
Muscle Ups
Cleans (185/115)

Coach’s Comments: Take your time with the back squat reps. There are two full minutes, so be sure to engage your core and glutes during each rep and get into a nice deep and controlled squat.

Focus on technique for the WOD, making sure every rep is technically perfect.

Endurance Tonight

Posted: October 20, 2014 in Uncategorized

FYI: Tonight’s endurance class will be a swim at Victor Davis at 8:30. It will cost $3-4 per swim.

Monday Workout Of the Day

LIFT

Overhead Squats 3×5 @ 75%

WOD

21-15-9

Box Jumps (24/20)
Kettlebell Swings (50/35)
Situps

Buy Out: 1 minute L-sit

Sunday Workout Of the Day

Hero WOD: “Murph”

For time:
1600m Run
100 Pullups
200 Pushups
300 Squats
1600m Run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.

Saturday Workout Of they Day

LIFT

Snatch
2×1 @ 70%
2×1 @ 80%
2×1 @ 85%

WOD

8 Rounds of Tabatas…
Knees to Elbows (or Toes To Bar if able)
Burpees

Friday Workout Of the Day

LIFT

Front Squat
Find 1RM

WOD

2 rounds of 4min AMRAP…
3 Power Cleans (135/95)
5 Ring Dips
7 Air Squats
** 2 min rest between rounds

Thursday Workout Of the Day

SKILL

3 Sets Max Handstand Hold w/ 90sec rest

WOD

100 Overhead Walking Lunges (45/25)
80 Kettlebell Swings (50/35)
60 Pushups
40 Wall Balls (20/14)
20 Toes to Bar

** 3 Burpees Every 2min