workout

OF THE DAY

TUESDAY 9.17.2019 WOD

4-6 Min AMRAP
3 Hurdle Jumps
3 Ring Pull-Ups Or 6 Ring Rows
3 Muscle Cleans
3 Halting Power Cleans


PART 1

(W/ A Partner)
15 Min Build Up To 1 RM Power Clean


PART 2

16 Min AMRAP

90 DUs
7 Burpees To Bar
5 Power Cleans 185/125

90 DUs
7/5 Bar MUs
5 Power Cleans 185/125

-Modify
-70% of Part 1
-7/5 Pull-Ups + 7/5 Hr Push-Ups
-15 Single Single Doubles

TUESDAY 9.17.2019 WOD

4-6 Min AMRAP3 Hurdle Jumps3 Ring Pull-Ups Or 6 Ring Rows3 Muscle Cleans3 Halting Power CleansPART 1(W/ A Partner)15 Min Build Up To 1 RM Power CleanPART 216 Min AMRAP90 DUs7 Burpees To Bar5 Power Cleans 185/12590 DUs7/5 Bar MUs5 Power Cleans 185/125-Modify-70% of...

MONDAY 9.16.2019 WOD

2-3 Rounds100m Row5 R/L Cossack Squats10 Alt Deadbugs15 Banded Glute BridgesPART 1BACK SQUAT / Free Handstand Work6-6-6-6-6Free Handstand Examples-Partner Holds-Finger Tip Wall Holds-Straddle To HandstandPART 250 Jerk 135/9550 Dual KB Front Squats...

SUNDAY 9.15.2019 WOD

PART I:  STRENGTHBuild to a Heavy Thruster5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 - 1PART II:  CONDITIONING5 Rounds of Bergeron Beep Test7 Thrusters 75/557 Pull-ups7 BurpeesorOLYMPIC WORKOUTSnatch dayWarmup: no heavier than 40-50% Muscle snatch+OH squat 2(2+1)Full muscle snatch...

SATURDAY 9.14.2019 STAMFORD STRONG

4 sets:8 R/L side step ups 8” box 3 sec eccentric5 Sb front squatsBarbell front squats5 sets x 5 repsOne amrap set2-3 sets50 ft yoke carry50 ft sled drag50 ft sled push5 sets5 R/L single arm Db rear delt fly5 R/L single arm Db push...

SATURDAY 9.14.2019 WOD

Dynamic Warm-UpPART 1(W/ A Partner Break It Up However You See Fit)1200m Run (Together)50 Bench Press 155/8550 Pull-Ups50 Back Squats 205/14( (From Floor)900m Run (Together)40 Bench Press 185/9540 Pull-Ups40 Front Squats 185/125 (From Floor)600m Run (Together)30 Bench...