Workout of the Day

Saturday, September 7th 2019

5:30 AM Putting in the Work

For Time (35min Time Cap)
800m Run
-then-
15 Rounds
5 Wall Balls (20/14)
3 Burpees
1 Power Clean(185/135)
-then-
800m Run
-then-
15 Rounds
5 Wall Balls (20/14)
3 Burpees
1 Power Clean (185/135)

Friday, August 30th 2019

Coach..coaching the Coach

Skill
EMOM for 12 min
 3 Position Power Snatch
 High Hang + Hang + Mid Shin

 *increase weight ever 3 minutes

Metcon
For Time
 250m Row
 30 Dumbbell Hang Snatches
 250m Row
 75 Sit-Ups
 250m Row
 30 Dumbbell Hang Snatches
 250m Row

 Rx: 50/35
 Fit: 35/25
 Dyn: 25/15

Wednesday, August 28th 2019

Summer, Annette, & Carl

Strength
Week 2: Push Press
 5 Sets of 4 reps at 75% 1RM
 *rest 2 minutes between sets

Metcon
For Time
 21-15-9
 Hang Power Clean
 100-75-50
 Double Unders

 Rx+: 155/110
 Rx: 135/95
 Fit: 95/65
 Dyn: 55/35

Tuesday, August 27th 2019

Eric, Roman, and Lauren

AMRAP in 6 Min
300m Row
6 HSPU
12 Deadlifts (155/110)
Rest 3 Min

AMRAP in 6 Min
400m Row
6 HSPU
9 Deadlifts (185/135)
Rest 3 Min

AMRAP in 6 Min
500m Row
6 HSPU
6 Deadlifts (225/155)

Monday, August 26th 2019

Monday Night Brewing

Strength
Week 3: Back Squat
 3 Sets of 8 reps at 75% of 1RM
 *rest 2-3 minutes between sets

Metcons
3 Rounds for Time
 400m Run
 10 Thrusters
 15 Chest to Bar Pull-Ups

 Rx: 95/65
 Fit: 75/65
 Fit: 45/35, Ring Rows