Daily Workouts
Blog
Monday
Strength: front squat 5x3 Metcon: (25 min cap) 3 rounds for time run 800m 30 kb swings, 70/53 30 pull-ups Post times to comments.
Friday
Strength: push press 5x5 Metcon: Rx 15-12-9 power cleans, 135/95 thrusters Intermediate 15-12-9 power cleans, scaled back weight thrusters Beginner 12-9-6 power cleans thrusters Post loads & times
Thursday
Strength: work up to a heavy snatch Metcon: Rx 15 min amrap ladder rope climb snatch, 80% of heavy snatch Intermediate 15 min amrap ladder 2 scaled rope climbs snatch
Wednesday
Metcon: (25 min cap) Rx 5 rounds for time: 21 deadlifts, 225/155 run 400m Intermediate 3 rounds for time 21 deadlifts run 400m Beginner 4 rounds 12 deadlifts
Tuesday
Strength: snatch pulls 3x3 (95%, 105%, 115% of 1rm snatch) Metcon: Rx 15 min amrap: 50 air squats 25 push-ups w/ hand release 14 snatches, 75/55 Intermediate 15 min
Monday
Strength: back squat 5x5 Metcon: Rx 5 rounds for time 10 strict pull-ups 10 kb split snatches, 53/35 10 burpees Intermediate 3 rounds 10 pull-ups 10 kb split snatches