Workout of the Day

Thursday February 20, 2020

Warm Up/Mobility 

A. Handstand/Handstand Walk Skill Work

 

B. 4 Rounds NFT

4 Turkish Get Ups

:30 Bar Hang

30ft Broad Jump

:30 FLR

 

C. Mandatory Mobility

 

 

 

 

 

 

 

 

 

Wednesday February 19, 2020

Warm Up/Mobility

 

A. Every 2:00 For 10:00

 

Squat Cleans

 

Set 1&2: 3@ 80% of your 1RM Clean&Jerk

Set 3: 3@ 85%

Set 4: 2@ 90%

Set 5: 2@ AHAP

 

B. *Partner Workout*

50/35 Cal Row

THEN

 

5 Rounds 

50 Double Unders

15 Power Snatch 115/75

5 Bar Muscle Ups

 

C. Mobility

 

 

 

 

 

 

 

 

 

 

Tuesday February 18, 2020

Warm Up/Mobility

 

A. Every :90 for 9:00

1 Push Jerk + 1 Split Jerk

 

B. 21-15-9

OHS 95/65

Box Jumps

 

C. 200m OH Plate Carry

 

 

 

 

 

 

 

 

 

Monday February 17, 2020

Warm Up/Mobility

A. 10:00 E20M 

 

Front Squats

 

Set 1&2: 3@80%

Set 3&4: 2@85%

Set 5: 1@ AHAP

 

B. 4x 4:00 AMRAP

 

5 Clean and Jerks 155/105

10 HSPUs

15 T2B

 

*2:00 Rest*

C. 50 Abmat Sit Ups

 

 

 

 

 

 

 

 

Friday February 14, 2020

Warm Up/Mobility

A. 5x Every :90

1 Snatch DL + 1 Hang Snatch + 1 Snatch

 

B. 4 Rounds For Time

50 Double Unders

15 Wall Balls (20/14)

C. 3 Sets

10 Seated Leg Lifts Over a KB

 

 

 

 

 

 

 

 

Thursday February 13, 2020

Warm Up/Mobility

A. 3:00 Row/Bike

*2:00 Rest*

 

Row Meters/Calories Accumulated in 3:00

 

B. 12:00 Recovery Pace

:30 Single UNders

:30 Top Ring Hold

30ft HS Walk/Bear Crawl

10 Banded KBS

C. Mobility

 

 

 

 

 

 

 

Wednesday February 12, 2020

Warm Up/Mobility

A. 10:00 E2OM

2 Squat Cleans  + 1 Jerk

 

Sets 1&2: 75% of Clean and Jerk Max

Set 3: 80%

Set 4: 82.5%

Set 5: AHAP

B. 3 Rounds For Time

5 Squat Cleans (185/125)

10 HSPUs

15 Bar Over Burpees

 

C. 3x10 Hanging Leg Lifts to L-Sit

 

 

 

 

 

 

 

Tuesday February 11, 2020

Warm Up/Mobility

A. 4x :30 on :30 off

Double Unders

 

 

B. 35/28 Cal Row

 

THEN

4 Rounds

14 1-Arm DB Clusters 50/35

10 C2B Pull Ups

 

THEN

25/18 Cal Row

 

 

C. Mobility

 

 

 

 

 

 

 

Monday February 10, 2020

Warm Up/Mobility

A. 10:00 E2OM 

 

Front Squats

Set 1: 5@75%

Set 2: 5@75%

Set 3: 3@80%

Set 4: 3@80%

Set 5: 1 AHAP

 

B. 21 Deadlifts 185/135

21 T2B

15 Deadlifts 225/155

15 T2B

9 Deadlifts 275/185

9 T2B

 

C. 3x15 V-Ups

 

 

 

 

 

 

 

Thursday February 6, 2020

Warm Up/Mobility

A. 5:00 Recovery Row/Bike

 

B. 12:00 Recover Pace

 

60ft OH Plate Walk

20 Hollow Rocks

:30 Super Man Hold

30ft Broad Jump

C. Mandatory Mobility

 

 

 

 

 

 

 

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