Daily Workouts
Blog
Friday 12.21.2018
Metcon: Rx 8 rounds for max points: 1 min ghd sit-ups ( 1 rep = .5 point) 1 min ring muscle-ups* (1 rep = 2 points) *sub bar muscle-up or c2d
Thursday 12.20.2018
Metcon: Rx Increasing weight by 10lbs EMOM develop a max: snatch until failure rest 1 min clean until failure rest 1 min deadlift until failure Post heaviest successful load of
Monday 12.17.2018
Strength:back squat 3, 3, 3+ @ 70, 80, 90%Metcon:Rx5 rounds for time of:8 hang cleans, 95/658 push presses8 back squats12 knees 2 elbowsScaled4 rounds for time of:8 hang cleans8 push
Thursday 12.13.2018
Strength: clean pulls 3x5 @95, 100, 105% Metcon: (no singles) Rx 12 min amrap: 15 power cleans, 115/80 25 kb swings, 53/35 Scaled 12 min amrap: 10 power cleans 15
Wednesday 12.12.2018
Metcon: (40 min cap) "12 Days of Christmas" 1 dbl db Curtis P, 50/35 2 bar muscle-up (sub:2 c2b pull-ups) 3 burpees 4 dbl db thrusters 5 pull-ups 6 knees 2 chest 7 dbl db shoulder
Tuesday 12.11.2018
Strength:back squats 5, 5, 5+ @ 65, 75, 85%Metcon:Rx30-20-10 reps for time of:dbl kb floor press, 53/35toes 2 barburpeesScaled25-15-5 reps for time of:dbl kb floor presseshanging knee raisesburpeesMutant30-20-10 reps for