8/5/19 | Monday


8/5/19 | Monday.

Metcon:

20 Minutes to Complete the Following:

600m Run,

400m Run,

200m Run,

200m Run,

400m Run,

600m Run.

Workout of the Day:

For Time:

30 – 20 – 10 of:

Single Arm Dumbbell Hang Clean and Jerk (50/35),

Box Jump (24/20).

5/16/19 | Thursday


5/16/19 | Thursday.

Skill/Strength:

Muscle Up Technique:

Alternating EMOTM:

False Grip Pull Up Negative.

Max Ring Support Hold.

Workout of the Day:

For Time:

50 Box Jumps (24/20),

40 Kettlebell Snatches (53/35),

30 Deadlifts (95/65).

5/1/19 | Wednesday


5/1/19 | Wednesday.

Workout of the Day:

21-15-9 for time of:

400m Run,

Pull Ups,

Box Jumps (24/20).

Skill/Strength:

Alternating EMOTM for 12 Minutes of:

2 Single Arm Ring Rows,

8 Bulgarian Split Squats.

3/4/19 | Monday


3/4/19 | Monday.

Strength:

Deadlift 5 x 5 at 80% of 5RM.

Workout of the Day:

15-12-9 For Time of:

Deadlifts (115/75),

Dips.

Rest 3 Minutes then,

15-12-9 For Time of:

Burpees,

Box Jumps (24/20).

8/22/18 | Wednesday


8/22/18 | Wednesday.
Strength:
Belted Sled Pull.
Workout of the Day:
AMRAP in 9 Minutes of:
Toes to Bar,
*Reps increase by 1s.
Box Jumps (24/20),
*Reps increase by 2s.

6/19/18 | Tuesday


6/19/18 | Tuesday.
Strength:
Strict Press x 3,
Push Press x 3.
*Build up to a heavy set of 3 Strict Presses, once there continue to add as a Push Press.*
Workout of the Day:
For Time:
25-20-15-10-5 of:
Push Press (95/65),
Box Jumps (24/20).

5/4/18 | Friday


5/4/18 | Friday.
Strength:
Push Press x 3.
Workout of the Day:
“Fight Gone Bad.”
*3 Rounds: Max Reps in 1 Minute at each exercise, Rest 1 Minute between Rounds.*
Wallballs (20/14),
Sumo-Deadlift Highpull (75/55),
Box Jumps (24/20),
Push Press (75/55),
Calorie Row.
Compare to 7/17/17, 3/18/15, 2/14/14, and 6/6/11.

2/19/18 | Monday


2/19/18 | Monday.
Strength:
Power Snatch 7 x 2.
Workout of the Day:
10 Rounds For Time of:
3 Power Snatches (155/105),
6 Ring Dips,
9 Box Jumps (24/20).

10/31/17 | Tuesday


10/31/17 | Tuesday.
Strength:
Overhead Lunges x 1 on each leg.
Workout of the Day:
“Walking Dead.”
AMRAP in 13 Minutes of:
31 Jump Squats,
31 Box Jumps (24/20),
31 Push Ups,
31 Lunges,
31 Toes to Bar.

10/24/17 | Tuesday


10/24/17 | Tuesday.
Workout of the Day:
AMRAP in 8 Minutes of:
5 Handstand Push Ups,
10 Overhead Plate Walking Lunge (45),
Rest & Clean Up.
Then,
AMRAP in 15 Minutes of:
20 Meter Sled Push,
15 Kettlebell Swings (70/53),
15 Box Jumps (24/20).