Workout of the Day

Wednesday April 25, 2018

Elise

Strength: 15 minutes high hang squat clean work
*build to a “heavy single” with proper form

Metcon: EMOM 12

in one minute perform:

2 Power Cleans

2 Hang Power Clean and Jerk

2 Thrusters

RX: 115/80#
RX+: 135/95#

Thursday April 19, 2018

Lauren

Strength: Back Squat 4×4 @80%

 

Metcon: AMRAP 5

1 Ring Muscle Up (scale- 3 Ring Pull-ups + 3 Ring T2B)

2 Single Arm DB Thrusters (50/35#)

10 DB Snatch (total)

-rest 2-

AMRAP 5

10 Russian KBS (53/35#)

6 OH KB Walking Lunge (total)

1 Bar MU (scale- 3 pull-ups+ 3 Ring dips)

 

Monday April 16, 2018

Jonathan

Strength: Deadlift 4×4 @80%

 

Metcon: EMOM 12

minute 1- 12/10 calorie row

minute 2- 8 T2B

minute 3- 6 Strict HSPU (scale- 3 wall walks)

 

Box Brief: lifting days will be Monday, Wednesday, Thursday this week