Workout Of the Day

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WORKOUT-11/20/17

WORKOUT-11/20/17

WORKOUT OF THE DAY

Front Squat 4-4-4-4rm
-then-
9 min AMRAP of:
60- DB Box Step-ups 55/45 lbs.
30- Wallball Shots 20/14 to 10/9’
20- Bar Muscle-ups

SATURDAY WORKOUT-11/18/17

SATURDAY WORKOUT-11/18/17

WORKOUT OF THE DAY

Push Press 3-3-3-3-3rm

13:00 AMRAP of:

30 Kettlebell Swings 1.5/1 pood

30’ Right Arm Overhead Walking Lunge

30’ Left Arm Overhead Walking Lunge

WORKOUT-11/17/17

WORKOUT-11/17/17

WORKOUT OF THE DAY

10:00 of: Muscle-up -or- Ring Dip Practice

“Elizabeth”

21-15-9 of:

Power Clean 135/95lbs.

Ring Dips

WORKOUT-11/16/17

WORKOUT-11/16/17

WORKOUT OF THE DAY

Teams of 2, For Total Time of:
16x250m Row, Total
*One partner will hold 2x KBs 2/1.5pd in Front Rack while other partner rows
16x200m Run, Total
*One partner will hold Plank 45/35 while other partner runs

WORKOUT-11/15/17

WORKOUT-11/15/17

WORKOUT OF THE DAY

Snatch 2-2-2-2rm (Full Snatch)

For Time:
5- Rope Climbs
5- Snatch 135/95 lbs.
4- Rope Climbs
4- Snatch 155/105 lbs.
3- Rope Climbs
3- Snatch 165/115 lbs.
2- Rope Climbs
2- Snatch 185/125 lbs.
1- Rope Climb
1- Snatch 205/135 lbs.