Daily Workout

0

Friday 10.20.2017

Friday 10.20.2017

 

Strength

Bench Press

  • 7 sets at specific percentages

 

“Chaos is a Ladder”

EMOM

  • 1 Wall Ball (30/20) + 1 Box Jump (30/24)
  • Add 1 rep to each every minute until failure

 

Competitor

Snatch Press Complex

  • 5 Snatch Grip Push Press + 1 OHS – Find Heavy then 95% x 1 and 90% x 1

0

Thursday 10.19.2017

Never give up!

Thursday 10.19.2017

 

Strength

Squat Snatch Technique Work

 

EMOM (8)

  • 1 Squat Snatch + 1 Reverse OH Lunge (each) + 5 Sec. Hold Overhead – Ascending Weight

 

WOD

Tabata Burpee’s

 

Competitors

Snatch Complex

  • Snatch Pull + Power Snatch + Hang Squat Snatch –  Find Heavy then 95% x 1 and 90% x 1

 

Snatch Deadlift

  • Build to 5RM then 95% x 5 and 90% x 5

0

Wednesday 10.18.2017

Wednesday 10.18.2017

 

Strength

Deadlift

  • 7 sets at specific percentages

 

WOD

“11.5”

AMRAP(20)

  • 5 Power Cleans (145/100)
  • 10 TTB
  • 15 Wall Balls (20/14)

 

Competitors

Clean Complex

  • 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean – Find Heavy then 95% x 1 and 90% x 1

0

Tuesday 10.17.2017

Tuesday 10.17.2017

 

Strength

Squat Clean Technique Work

 

EMOM(8)

  • 1 Squat Clean + 1 Thruster + 5 Sec Hold – Ascending Weight each minute

 

Renegade Row TBT

  • Left Arm Row, rest 2 min, Right Arm Row

 

Competitors

Snatch Complex

  • 1 Segment Snatch (Knee) + 1 OHS – Find Heavy then 95% x 1 and 90% x 1

 

Clean Complex

  • 1 Segment Clean (Knee) + 1 Jerk Drive + 1 Jerk – Find Heavy then 95% x 1 and 90% x 1

0

Monday 10.16.2017

Monday 10.16.2017

 

Strength

Overhead Lunge

  • 5 x 12 (6 each) – Ascending Weight

 

WOD

“Flapjax”

21-15-9

  • TNG Power Clean (95/65)
  • Bar Facing Burpee

 

Competitors

Press Complex

  • 5 Push Press + 1 Pause Jerk – Find Heavy then 95% x 1 and 90% x 1

 

EMOM(10)

  • 8 HSPU