Daily Workouts
Blog
Wednesday 2.13.2019
Strength: box pistols, add weight if possible Metcon: Rx 5 rounds for time of: 20 back squats, 135/95 20 yd handstand walk* *sub 40yd bear crawl or 40 handstand hand
Monday 2.11.2019
Metcon: Rx amrap in 4 min of: 1 squat clean, 185/125 8 burpees 1 rope climb amrap in 8 min of: 4 squat cleans, 135/95 10 burpees 1 rope climb
Friday 2.8.2019
Strength: work up to a heavy power snatch + overhead squat (without moving your feet) Metcon: Rx 20 min ladder: 10 double unders*, +10 every round 1 snatch, @100% of
Thursday 2.7.2019
Metcon: (in any order, except muscle-ups must be performed last)Rx90 cal bike70 ghd sit-ups50 box step-ups, 30/2430 dbl kb snatches, 53/3510 ring muscle-ups**sub 20 bar muscle-ups or sub 25 c2b
Monday 2.4.2019
Strength: 1rm back squat Metcon: Rx EMOM for 15 min: 1st min: 7 hang squat snatches, pick a weight you can go unbroken 2nd min: 25 sit-ups 3rd min: 15/10
Friday 2.1.2019
Strength: work up to squat clean weight for the metcon Metcon:(no singles) Rx For time: 30 cal ski 30 squat cleans, 185/125 30 deadlifts Scaled For time: 30 cal ski