Daily Workouts
Blog
Friday
Strength: 2 deadlifts + 1 power clean + 1 squat clean + 1 jerk Metcon: Rx 17 min amrap 3 clean & jerk, 85% of strength 60 double unders
Thursday
Metcon: Rx For time 60 ghd sit-ups run 400m 60 kb swings, 70/53 run 400m 60 kb overhead squats Intermediate 40 ghd sit-ups run 400m 40 kb swings run 400m 40
Wednesday
Strength: clean pulls 3x5 (40, 50, 60% of 1rm deadlift) Metcon: Rx 2 rounds 60 wall shots, 20/14 30 toes 2 bar 15 box jumps, 36/30 Intermediate 2 rounds
Tuesday
Strength: snatch grip push press (behind the neck) (40, 50, 60% of 1rm shoulder press) Metcon: Rx 3 rounds 15 overhead squats, 155/105 30 double unders 15 burpees 30 double
Monday
Strength: Front squat 3x5 (40, 50, 60% of back squat 1rm) Metcon: Rx 15-12-9-6-3 dbl db hang clean & jerks, 50/35 perform 6 bar muscle-ups after each round Intermediate 15-12-9-6-3 dbl db hang
Tuesday
Strength: shoulder press 5, 3, 1+ or 1rm (75, 85, 95%) Metcon: Rx 20 min amrap 10 squat snatches, 115/80 (no singles) 15 chest 2 bar pull-ups 20 box jumps,