Workout of the Day 19 December 2017

Workout of the Day 19 December 2017

GENERAL PHYSICAL PREPARATION WARM UP Row 250 Meters 20 Walking Lunges 20 Hollow-Rocks 2:00 of Double Under Practice STRENGTH/SKILL Skills Practice *5:00-10:00 Pause Drills on rower METABOLIC CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP 25: 500m Row or...
Workout of the Day 18 December 2017

Workout of the Day 18 December 2017

GENERAL PHYSICAL PREPARATION WARM UP 15  Wallballs 10 Burpees 5 OHS w/ empty BB Then w/ empty bar: 3 Muscle Snatch 3 OHS *Add light weight 3 Power Snatch 3 OHS STRENGTH/SKILL Zercher Box Squat (2RM) *Build to 2RM in 6-8 sets *Rest 2:00 METABOLIC CONDITIONING Tunnel...
Workout of the Day 16 December 2017

Workout of the Day 16 December 2017

GENERAL PHYSICAL PREPARATION METABOLIC CONDITIONING Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps),  75# Box Jumps, 20″  (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest...
Workout of the Day 15 December 2017

Workout of the Day 15 December 2017

GENERAL PHYSICAL PREPARATION WARM UP With a partner 2 Rounds: 5 DB Front Squats 5 DB Push Press 5 DB RDLs 5 DB Power Cleans 5 DB Thrusters *One athlete completes all work then their partner goes. STRENGTH/SKILL Wide Stance Box Squat (8×3) *@65% every 60s....
Workout of the Day 14 December 2017

Workout of the Day 14 December 2017

GENERAL PHYSICAL PREPARATION WARM UP Abmat Pizza Game *For every drop complete: 3 Burpees 21 Single Unders METABOLIC CONDITIONING Metcon (No Measure) 10 Rounds of: Single Arm Farmer Carry x 50 feet each (70, 53) 30s Hard Effort Row or Bike Rest 60s. Score = what you...