Daily Workouts
Blog
Monday 08.26.2019
Strength: develop a 1rm back squat Conditioning: Rx For time: 21-15-9 back squats, 165/105 chest 2 bar pull-ups Intermediate For time: 15-12-9 back squats pull-ups Beginner For time: 12-9-6 back
Thursday 08.22.2019
Skill:handstand push-upConditioning:Rx5 rounds for time of:30 double unders*20 sumo deadlift high pulls, 95/6510 bar facing burpees*sub 90 singlesIntermediate3 rounds for time of:30 double unders/60 singles20 sumo deadlift high pulls10 bar
Monday 08.19.2019
Strength: back squat 5x3 @80% Conditioning: Rx Amrap in 15 min of: 5 squat cleans, 135/95 10 handstand push-ups 15 air squats Intermediate Amrap in 15 min of: 5 squat
Friday 08.16.219
Strength:work up to a heavy overhead squatConditioning:RxFor time:40 power cleans, 115/8540 ghd sit-ups40 overhead squats40 cal row40 cal bike40 knees 2 elbowsIntermediateFor time:30 power cleans30 ghd sit-ups30 overhead squats30 cal
Wednesday 08.14.2019
Skill: rope climbs Conditioning: Rx 5 rounds for time of: 21 front squats, 95/65 2 rope climbs* *sub 4 lay down get ups Intermediate 3 rounds for time of: 21
Wednesday 08.07.2019
Strength: 3x8 back extensions Conditioning: Rx 5 rounds for time of: 10 deadlifts, 225/155 10 burpee pull-ups box jump overs, 24/20 Intermediate 4 rounds for time of: 10 deadlifts 10