Daily Workouts
Blog
Wednesday 1.30.2019
Metcon: Rx 3 rounds for total reps: 1 min of cal row 1 min of sandbag over the shoulder 1 min of ski erg 1 min of box jumps, 24/20
Friday 1.25.2019
Strength:warm up to deadlift for the metconMetcon:Rx20 min amrap8 deadlifts, 225/1558 pistols*100' handstand walk***sub 25 air squats**sub 300' bear crawlScaled 15 min amrap10 deadlifts20 air squats100' bear crawlMutant20 min amrap8
Wednesday 1.23.2019
Metcon: (work for 21 min regardless)Rx21 min EMOM:10 front squats, 115/8512 box jumps, 24/2014 toes 2 barScaled21 min EMOM:8 front squats9 box jumps10 hanging knee raisesPost times or rounds plus
Monday 1.21.2019
Strength: 3x3 front squats (same weight for all 3 sets) Metcon: Rx 21-15-9 reps for time of: pull-ups handstand push-ups burpees ski or row (first come first serve) Scaled 15-12-9
Thursday 1.17.2019
Strength: deadlifts 3x3 (same weight for all 3 sets) Metcon: Rx Every 2 min for 20 min: 3 snatches @80% of max max ring muscle-ups* *sub chest 2 bar
Wednesday 1.16.2019
Skill: (10 min)Muscle-up/Pull-up drillsMetcon:Rx5 rounds for time of:8 power cleans, 135/958 shoulder 2 overhead18 sit-ups18 v-upsScaled5 rounds for time of:5 power cleans5 shoulder 2 overhead12 sit-ups12 v-upsMutant5 rounds for time