Weds, July 19th

Posted July 18, 2017 by Dan Broughton & filed under Workout of the Day.

Today:

Strength:

Push Press 3RM 1×3@95% 1×3@90%

METCON:

EMOM for 18 minutes:

min 1: 6 burpees

min 2: 4 toes 2 bar + 3 C2B pull ups

min 3: 10 KB thrusters (5 per arm) (35,24)

*Start back at burpees after thrusters

Thursday, September 19th

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups

Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)

AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6

Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.