Daily Workouts
Blog
Monday
Strength: 2 rounds of: 1 min plank on hands 1 min side plank on left hand 1 min side plank on right hand Metcon: Rx 3 rounds for time:
Friday
For time: 1-2-3-4-5-6-7-8-9-10 strict handstand push-ups bar muscle-ups* * sub 1 c2b pull-up+1 push-up w/hr = 1 rep Post times to comments.
Thursday
Strength: Push jerk 5x3 Metcon: Rx 3 rounds 100 double unders 30-20-10 thrusters, 135/95 Intermediate: 30-20-10 double unders thrusters Beginner: 20-15-10 3x single unders thrusters Post loads
Wednesday
Strength: overhead squat 3x3 Metcon: Rx 12 min amrap: 3 hang snatches, 115/80 6 overhead squats 9 box jumps, 24/20 Intermediate: 12 min amrap 3 hang snatches, scaled
Tuesday
Strength: Clean pull + power clean.....work up to a heavy single (if it looks like the picture it doesnt count) Work on catching it in a 1/4-1/2 squat with elbows high
Friday
Strength: Deadlift 4x5 Metcon: Rx 2 rounds 21 deadlifts, 225/155 7 ring muscle-ups* 70 double unders Intermediate: 2 rounds 21 deadlifts 14 pull-ups 14 dips 70 doubles unders