Workout of the Day 11-16-20
Strength
3 x 10 Pause Back Squat
Conditioning
3 Rounds
15 Back Squats (95/65, 185/125)
:30 Front Leaning Rest (unweighted/weighted)
400 Meter Run
Workout of the Day 11-15-20
Strength
5-3-1-1-1 Snatch Grip Deadlift
Conditioning
10 Minutes, As Many Rounds as Possible
5 Deadlift 225/155
10 Box Push-Up
50 Jump Rope
Competitor
10 Minutes, As Many Rounds as Possible
6 Deadlift 225/155
2-4-6-8-10-12. Push-Up
Workout of the Day 11-14-20
Conditioning
30 Minute Time Cap
5 Rounds
400m Run
30 Goblet Squats G/Y, R/G
20 Single Arm KB Clean (10ea)
1:00 Plank
Workout of the Day 11-13-20
Strength
8-6-6 Standing SA OH Press
10ea. Lateral Medicine Ball Throw
Conditioning
100 DBall Cleans for time
*Begin every 2:00 w/ 100m run
Workout of the Day 11-12-20
Strength
3RM Bent Over Row or
1RM Pull-Up
Conditioning
4 Rounds, Every 5:00 Complete
50 Jump Rope / Double Under
40 Single Arm Snatch 35/25, 50/35
30 Step-Ups, unweighted
20 Sit-Ups / Toes to Bar
Workout of the Day 11-11-20
Conditioning
30 Minutes, As Many Rounds as Possible w/ a Partner
Alternate Movements
12 Thrusters 75/55, 115/85
20 Calorie Row
15 Bent Over Row / Ring Rows / Pull-Ups
15 Calorie Bike
20 Kettlebell Swings G/Y, R/G
Workout of the Day 11-09-20
Strength
15 Minutes
Every Minute Perform 1 Power Clean
Goal = Establish One Rep Max
Conditioning
10 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
5 Hang Power Cleans 95/65
5 Sprawls
Competitor
10 Minutes, As Many Rounds as Possible
Partner I Go, You Go, Full Rounds
3 Power Cleans 225/155
5 Bar Facing Burpees
Workout of the Day 11-08-20
Strength
8-5-3
Snatch Grip Deadlift
Conditioning
12 Minutes, As Many Rounds as Possible
14 Snatch Grip Deadlift 95/65, 135/95
8ea Single Arm Push Press 35/25, 50/35
8ea Single Arm Front Squat
Workout of the Day 11-07-20
Conditioning
3 Rounds Shared w/ a Partner
800m Row
50 Box Push-ups
50 Bent Over Rows
800m Run (together)
Competitor
3 Rounds Shared w/ a Partner
100 Calorie Bike
75 Push-Ups
50 Pull-Ups
800 Meter Run (together)