Daily Workout

0

Wednesday 6.28.17

Wednesday 6.28.17

 

Strength

Back Squat

2 x 1 @ 90%, 1 x 1 @ 93%, 1 x 1 @ 95%

 

WOD

EMOM (14)

  • 10 Wall Balls (20/14)
  • Suicide Sprint 20’/40′

 

Competitors

Tabata Row for Cal (12 Rds.)

 

Belt Squat 3 x 5 @ Heavy

 

Cleans 8 x 1 @ RPE 85

 

HS Hold (Accumulate 3 min)

0

Tuesday 6.27.17

Tuesday 6.27.17

It’s not too late to get your son/daughter into the teens class! ┬áThe next session is tomorrow at 10:00!

 

Strength

Strict Press 5 x 1 @ 90%

Immediately followed by 1 max out set with an empty bar

 

WOD 1

21-15-9

  • Ski Cals
  • KB Swings (53/35)

 

WOD 2

9-15-21

  • Wall Balls (20/14)
  • Sit-Ups

 

Competitors

Snatch 8 x 1 @ RPE 85

0

Monday 6.26.17

Monday 6.26.17

 

Strength

Back Squat 3 x 1 @ 88% (SPEED)

Front Squat 3 x 3 @ 50% of Back Squat

 

WOD

3 Rds.

  • 9 Bar Facing Burpees
  • 5 Cleans (185/125)
  • 3 Bar Muscle-Ups
  • 1 Rope Climb

 

Competitors

WOD

  • 50 HSPU
  • 2 Min Rest
  • 25 C2B
  • 2 Min Rest
  • 10 Box Jumps (30/24)

 

Wrist 3-Way