Daily Workouts
Blog
Friday
Advent: 10 pistols w/ 5sec hold at the bottom Strength: 3 rep hang squat clean Metcon: Rx 15 min amrap ladder (no singles, except 1st round 🙂 ) 1 squat clean(+1
Thursday
Advent: 15 strict toes 2 bar Strength: deadlift 5, 5, 5+ (65, 75, 85%) Metcon: Rx 21-15-9 (no singles on deadlifts) deadlifts, Rd1: 225/155, Rd2: 275/185, Rd3:315/215 150-100-50 double unders* *2x
Wednesday
Advent: 12' handstand walk (forwards, backwards, left, right) Stength: deadlift 5, 5, 5+ (65, 75, 85%) Metcon: "Annie" Rx 50-40-30-20-10 double unders* sit-ups *sub 2x singles Intermediate 45-35-25-15-5 double unders
Tuesday
Advent: 25 triple unders Strength: shoulder press 3x5 (65, 75, 85%) Metcon: Rx For time: 20 turkish get-ups, 70/53 20 burpee box jumps, 24/20 20 kb overhead squats, 70/53 Intermediate
Monday
Advent: 20 kb bottoms up shoulder presses Strength: back squat 3x5 (65, 75, 85%) Metcon: Rx 8 rounds of tabata overhead squats, 95/65 bar muscle-ups* squat cleans, 95/65 kb swings,
Friday
Advent: 10 skin the cats Strength: work up to a heavy hang power clean Metcon: Rx Buy-in: 65 cal row then, 3 rounds 15 dbl kb squat cleans, 53/35 10 box jump, 30/24