Daily Workouts
Blog
Friday 10.04.2019
Conditioning: Rx Amrap in 15 min of: 12 muscle-ups 36 kb swings, 53/35 then, Amrap in 10 min of: 10 handstand push-ups 15 ghd sit-ups Intermediate Amrap in 15 min
Thursday 10.03.2019
Skill:butterfly pull-up/kipping pull-upConditioning: (No Singles)Rx3 rounds for time of:400m run21 power cleans, 95/6512 toes 2 barIntermediate3 rounds for time of:400m run15 power cleans8 toes 2 barBeginner3 rounds for time of:200m
Thursday 09.26.2019
Conditioning:RxFor time:15-12-9 reps of:dbl kb thrusters, 53/35kb facing burpeesthen,9-12-15wall shots, 20/14bar muscle-ups**sub 2x chest 2 bar pull-upsIntermediate15-12-9 reps of:dbl kb thrusterskb facing burpeesthen,9-12-15wall shotspull-upsBeginner10-7-4 reps of:dbl kb thrusterskb facing burpeesthen,4-7-10wall
Monday 09.23.2019
Strength: work up to a heavy set of 10 back squats* *all sets should be 10 reps Conditioning: Rx Amrap in 15 min of: 20 back squats, 135/95 10 burpees
Friday 09.19.2019
Conditioning: Rx CF Open 18.3 2 rounds for time of: 100 double unders 20 overhead squats, 115/80 100 double unders 12 muscle-ups 100 double unders 20 alt db snatches, 50/35
Wednesday 09.18.2019
Skill: rope climb drills Conditioning: Rx Amrap in 20 min of: 1,2,3,4,5, ect...Rope climb 10,20,30,40,50, ect...wall shots, 20/14 run 200m Intermediate Amrap in 20 min of: 1,2,3,4,5,etc..lay down get-ups 10,20,30,40,50,etc..wall