Daily Workout Blog

June 9

A – 5 sets -snatch practic 1 snatch  1 hang snatch  1 ohs    B – 10 mins Building weight EMOM 1 Clean 20 DU/30 singles   16 mins – Tabata interval work Spend 2 mins at each station Rotate through 2 times KB Clean and...

READ MORE

June 6

40 min cap to get through run 400m every 5 mins (slower runners can sub 200m as needed) 21-15-9 hang cleans (135/85) Dips Then 21-15-9 Deadlift 185/125 T2b Then 21-15-9 Burpees Wall balls Pull ups  

READ MORE

June 5

A. Wendler de-load 5 @ 40% 5 @ 50% 5 @ 60% Work on pull ups between sets. B. 12 min EMOM Rotate squat clean thrusters 1 reps 2 reps 3 reps C. For time Row 500 15 burpees Run 400      

READ MORE

June 1

A. 5 rounds, building weight Every 2 mins 3 clean and jerk singles 2 strict pull ups or 1 muscle up B. Press 5-3-1 C.  20 min AMRAP 50 DU 400m run 30 v-ups 20 db snatches 10 hspu

READ MORE

A. 3×3 muscle snatch  5 mins B. 3×3 power snatch 5 mins C. 3×1 hang squat snatch 5 MINS D. 5-3-1 wendler  DL E 10, 8, 6, 4, 2 Sump DL 185, 125 Box jumps

READ MORE

May 28

A- EMOM 4 7  wall balls 5 box jumps B. Wendler BS 5, 3, 1+ 75, 85, 95% C – Make up Running Grace or Jackie if you missed it this week. OR…   15 Mins Run 200 Farmer carry 100 50 DU 50 sit ups

READ MORE

May 27

A – Every Other min for 14 mins 6 DL 4 Hang Cleans 2 Jerks B – Sumo DL Work to a heavy set of 3 in 8 mins   C. Make up Running Grace or Jackie if you missed it this week. OR   5 sets, rest 2 mins 20 UB Russian KBS/30 sport...

READ MORE

May 24

EMOM work Mins 0-3 – 2 Muscle Snatches Mins 4-7 – 2 snatch balance Mins 8-11 – 2 hang squat snatches Mins 12-15 – 1 snatch from ground   Pause the clock for a minute in between each section   B – DL...

READ MORE

May 23

Sub Running Grace for A and B if you didnt do it yesterday Set a 16 min clock ***if more than 7/12 people in class half start on B Part A – 5 min Row 750M(men)/600M (women) or Ride 40/30 cals Then max reps 5 snatches 55/75 5 bar over...

READ MORE

May 22

A. 3 min EMOM- 10 Wall Ball B. Wendler Back Squats 3×3 Sets at 70, 80, 90% C.  10 mins EMOM 1 squat clean and jerk- increasing weight D. Running Grace retest 3 rounds Run 400 10 clean and jerk

READ MORE

May 21

35 min cap Cash in: 20 burpees 3 rounds Run 800 50 DU 40 sit ups 30 squats 20 push ups 10 pull ups Then cash out: 40 burpees Rx+ – vest for the run, squats, push ups, pull ups BYOV – bring your own vest if you can  

READ MORE