Daily Workout Blog

May 20

A. 10 mins to practice and play with Turkish Get Ups – you can use KB, DB, OR Barbell with weight. B.  OHS – 10 mins to find a 3 rep max C. 6 sets with 3 mins rest 8 challenging but unbroken cleans – you choose the weight 15 sec...

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May 19

A. Split squats (rear leg elevated on box or stack of plates) 4×3 B. Max reps in 4 mins 5 box jumps 5 toes to bar C. 5 sets, rest 1 min 10 kbs 2, 1.5 5 burpees Row 250/200 or bike 15/11 cals  

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May 18

A. 4 sets in 7 mins 1 clean (mix in some squat cleans) 3 push jerks 2 strict pull ups or negatives B. Wendler press from ground – 3×5 – 7 mins C. Symmetry Hero WOD “Blake” 5 rounds for time or 30 min cap. 5 MU or 10...

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May 17

A. Snatch complex – 4 sets 2 muscle snatch 2 snatch balance B. 10 mins to a heavy complex 1 snatch 1 hang snatch C. Wendler deadlift 3×5 D. For time 20 bar thrusters Run 200 20 burpees Run 400

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May 15

A – 5 mins to practice complex 1 clean 1 FS B – Squat Clean EMOM –  12 mins work to or near PR Build weight 1 rep/min C. BS 3×5 @ 65, 75,85% D. Row 400  10 pull ups 10 clean and jerks 135/95 Ride 25/20 cals 10 pull ups 10...

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May 13

A – 3×3 snatch balance – work on fast drop B – OHS – 10 mins to work to a heavy single C – 5 sets, walk/rest back 5 tire flips 100M sandbag run

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May 12

A- Work to a heavy 3 rep thruster in 10 mins.   B – Every other minute for 10 mins 3 Sumo DL 3 max height vertical jumps 3-6 c2b/pull ups/MU   C- 5 Sets, rest :60 Row 100M AFAP 20 UB KBS

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May 11

A. 8 mins for 5 sets 1 squat clean 3 push jerks B. Wendler deload strict press 3×5 5 @ 40%, 50%, 60% B2. Work on strict pull ups or negatives in between each set. C. 24 mins First 3 mins 5 Squat cleans 25 DU /50 sport 5 cleans Next three...

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May 6

A – Work to a max in 12 mins 1 power Clean 3 Jerks   B – Warm up Sumo DL   C – 5 sets, rest 3 mins   10 Sumo DL 10/15 CALs on bike AFAP

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May 5

A – 1, 2, 3, 4, 5, 4, 3, 2, 1 reps of Box Jumps KB Swings Push ups   B – Front Squats On Min 0 – 10 reps On Min 2 – 8 On Min 4 –  4 On Min 5 – 2 On Min 6 – 1 On Min 7 – 2

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May the 4th be with you.

A – 8 MIN AMRAP of quality 2 Strict HSPU/Dip/Inverted pushup 2 strict/weighted/negative pull up 2 strict or slow t2b/knee raises B. 8 mins – Press 5, 3, 1+ 75, 85, 95%   C . 20 min alternating work First 2 mins 2 rounds 5 push...

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May 3

Snatch – 12  min EMOM Rotate through 4 times – change weight as needed Min1 3 reps Min 2 2 reps Min 3 1 rep   DL 5, 3, 1+ 75, 85, 95%   C- For Time Row 1K Rest ½ the 1K time Row 500 Max UB bar thrusters – no pausing at...

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