Daily Workouts
Blog
Thursday
Advent: 10 burpee pull-overs Strength: 5x3 overhead squats Metcon: Rx 16 min ladder snatch, 135/95 overhead squat toes 2 bar Intermediate 16 min ladder snatch overhead squat hang knee
Tuesday
Advent: 3min worth of handstand holds Strength: work heavy split jerk Metcon: Rx 80-70-60-50-40 double unders* 15-12-9-6-3 thrusters, 165/115 * scale back du or 2x single unders
Friday
Strength: snatch pulls 3, 3, 3 (95, 105, 110% of 1rm) work up to a heavy snatch Metcon: Rx 12 min amrap 1 snatch, 85% of 1rm 3 muscle ups*
Thursday
Strength: deadlifts 5, 3, 1+ (75, 85, 95% or 1rm) Metcon: Rx 5 rounds 24 deadlifts, 135/95 12 box jumps, 24/20 6 bar muscle ups* *sub 12 pull-ups then 12
Wednesday
Metcon: 25 min cap Rx 60 ghd sit-ups 60 alternating db squat snatches, 50/35 60 cal row 16 db turkish get-ups Intermediate 45 ghd sit-ups 45 alternating db squat snatches 45 cal row 12 db turkish get-ups
Tuesday
Strength: back squats 5, 3, 1+ (75, 85, 95% or 1rm) Metcon: Rx 10-20-30 2-fer-1 wall shots, 20/14 chest 2 bar pull-ups Intermediate 10-20-30 wall shots pull-ups Beginner