Daily Workouts
Blog
Wednesday
Strength: back squat 5, 3, 1+ ( 75, 85, 95% or new 1rm) Metcon: Rx For time: 1000m row 100 wall shots, 20/14 Intermediate For time: 750m row 75
Friday
Advent: Strength: 3rm hang snatch Metcon: Rx 15 min amrap Buy-in: 100 cal bike Then, 40 kb swings, 53/35 50 sit-ups Intermediate 15 min amrap Buy-in: 70 cal bike
Thursday
Advent: headstand hold with split work Strength: shoulder press 3, 3, 3+ (70, 80,90%) Metcon: Rx 5 rounds 18 thrusters, 95/65 18 pull-ups Intermediate 3 rounds 18 thrusters 18
Wednesday
Advent: Metcon: Rx "Dilizbeth" 21-15-9 squat cleans, 135/95 (no singles) deadlifts ring dips handstand push-ups Intermediate 15-12-9 squat cleans deadlifts ring dips handstand push-ups Beginner 12-9-6 squat cleans
Tuesday
Advent: Strength: deadlifts 3, 3, 3+ (70, 80, 90%) Metcon: Rx 3 rounds for max reps 1 min stations ghd sit-ups wall shots, 20/14 Dbl DB shoulder 2 overhead, 50/35 toes
Monday
Advent: max distance standing broad jump 3 attempts Strength: back squats 3, 3, 3+ (70, 80, 90%) Metcon: Rx 10 min emom 20 double unders 10 air squats 1 power