Daily Workout Blog

May 1

A – 6 mins, clean warm up and practice 2 cleans 2 Front Squat B – max hang power clean 6 mins C. BS 5, 3, 1+ 75, 85, 95% – 11 mins D. Running Grace Work IF keeping a consistent pace on the run is the challenge for you: 4 sets...

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April 27

A – 8 mins – Strict Press from ground- 3×3 @70, 80, 90%   B – 10 mins – Non-split Jerk from Rack – 5×2 – freeze in catch for 1-2 seconds   C – 18 min cap 10, 9, 8…1 KB on...

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April 26

ASnatch Complex – 4 Sets in 7 1 Hang Snatch 1 Hang Squat Snatch 1 Snatch Balance B. Snatch Complex – 4 sets in 7 mins 1 Snatch DL 1 Hang shrug high pull   c. DL 3×3 @70, 80, 90% – 10 mins D. 3 Rounds Row 300/25@ 80%...

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April 24

A. 7 sets 1 clean 1 front squat   B. BS 3×3 @70, 80, 90%   C.  3 sets, rest 90 seconds 5 UB cleans and jerks – you choose the weight  Run 400 at 90% effort 5 UB clean and jerks

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April 22

A. Snatch Balance 3×2 B. OHS 4×2 C. 5 sets, rest 2 mins 15 secs bike sprint 5 unbroken snatches or thrusters You choose the weight

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April 21

A. Every 2 mins for 18 mins increasing weight 3 Front Squats 3 tall box jumps   B. 6 sets on a 12 min running clock or Running Grace if you missed it yesterday  Row :40 secs at 85% effort/pace, then burpee for the remaining :20 of the min...

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April 20

A. From ground – . Press/Pull @ 65, 75,85%   B 5 sets – power cleans 1 hang 1 from ground   C Running Grace – Benchmark test Run 400 10 C&J 135/95

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April 18

CF Conditioning 12 min AMRAP Jackie (If you didn’t do it yesterday.) OR Max burpees in 1 min Run 1 mile  Max DU   Amrap 10 Row 250 20 lunge steps  20 v-ups   AMRAP 6 Mins KBS UB reps 5, 10, 15, 20, 25, etc.  get as far as you can...

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April 14

A. FS EMOM 12 2 reps increasing weight + 1-5 dips/push ups/HSPU   B. For time – 20 MIN cap 100 DU 200M Farmer’s Carry 1.5/ 1 Sport 2/1.5 400M Wall Ball Run 60 Wall Balls 400M Wall Ball Run 200M Farmer’s Carry 100 DU    

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April 13

A. 8 mins – build to a moderate complex 1 clean 3 push press   B. 8 min EMOM from rack 1 split jerk   C. 14 mins of work Mins 0-4 3, 6, 9, 12… Snatches 95/65 Sport 135/85 Bike Cals   Mins 5-9 25 DU. sport 50 DU 10 PU/C2B...

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April 10

A. 5×3 -3 position pause back squatS Halfway on way down, at bottom, halfway on way up. B.  Work to a heavy complex -12 mins 2 power cleans 1 High Hang squat clean C. For time Row 500 5 rounds of 3 power cleans @ 80% of B 5 HRPU

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April 9

6 sets for a total of 36 mins 5 min of: Cash In: Run 400 AMRAP 10 jumping squats 20 DU 10 push ups 20 DU 10 v-ups Rest 1 min    

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