Strength: Strict Press 5 sets10@60%8@ 65-70%6@ 75%4@80-85%2@ 90% WOD: JT21/15/9Handstand Push UpsRing DipsPush ups
Workout of the Day
Thursday, October 8th
WOD: AMRAP 1850 DU/150 SU40 Lunges30 Sit ups20/15 Cal bike/row10 Push Jerk 185/135 Mobility: performed after WOD, focus on hips and shoulders.
Wednesday, October 17th
Muscle Ups – Accumulate 20 bar muscle ups. WOD: 16 Min Alt EMOMEven – 1 hang power clean, 1 power clean, 1 squat cleanOdd: 2 Clean and Jerks (power or squat)
Tuesday, October 6th
Strength: Power Snatch 7×3 @ ~60% 4RFT5 Front Squat (185/135)10 TTB15 HRPU
Monday, October 5th
Strength: Bench Press 4×10 @ 60% WOD: 5 Rounds60s Assault bike60s KBS 53/3560s DB Push Press 35/2060s rest
Sunday, October 4th
Hero WOD: Zachary TellierFor time10 burpees10 burpees25 push ups10 burpees25 push ups50 lunges10 burpees25 push ups50 lunges100 sit ups10 burpees25 push ups50 lunges100 sit ups150 air squats Background: Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a… Read more »
Saturday, October 3rd
WOD: Alt EMOM 25:Minute 1: 15 goblet squats 44/26Minute 2: 20-30 V-UpsMinute 3: 12 Single Arm KB Thrusters 44/26Minute 4: 15 Dual DB Push Press 40/25Minute 5: 100′ Farmer Carry
Friday, October 2nd
Thruster Technique Work:10 minutes to work on positioning, mobility, and breathing technique. Followed by: EMOM 8 – 5 Thrusters (as heavy as possible) WOD: Death By: Every 2 minutes on the minute complete150m row6 lateral burpees over rower6 Deadlift 225/115
Thursday, October 1st
Conditioning: 5 Rounds for time – 200m run, 10 pull ups, 200m run, 16 single arm DB C&J 50/35 (not alternating) Core: 4×10 weighted knee raises (med ball or DB).
Wednesday, September 30th
Strength: Clean Grip Deadlift 5×3 @ 85-90% Conditioning: AMRAP 9: 9 Dual KB Deadlift 70/53, 13 Russian KBS 70/53, 17 Ab Mat Sit ups. Weight should be heavy, must use same weight for KB Deadlift and KBS.