Daily Workouts
Blog
Monday
Strength: shoulder press 5, 3, 1+ (75, 85, 95%) Metcon: Rx 12 min amrap: (1 barbell) 12 sumo deadlift high pulls, 135/95 12 overhead squats. 135/95 Intermediate 10 min
Friday
Open Gym today from 11-1. Make sure you get here with plenty of time to finish the wod before 1 🙂 Metcon: Rx For time: 40 deadlifts, 275/185 100 double unders*
Wednesday
Strength: back squat 3, 3, 3+ (70, 80, 90%) Metcon: Rx 5 rounds 15 dbl db thrusters, 50/35 50 double unders 3 rope climbs Intermediate 3 rounds 15 dbl db
Tuesday
Strength: shoulder press 3, 3, 3+ (70, 80, 90%) Metcon: Rx For total reps 3 rounds 2 min hang clean and jerks, 95/65 1 min sit-ups 2 min shoulder 2
Monday
Strength: deadlifts 3, 3, 3+ (70, 80 90%) Metcon: Rx 3 rounds 10 squat snatches, 155/105 20 burpees Intermediate 3 rounds 10 squat snatches 12 burpees Beginner 3
Friday
Strength: work up to a heavy clean and jerk Metcon: Rx 15 min amrap 3 hang squat clean and jerks, 80% of heavy c&j 12 box jumps, 30/24 Intermediate