Workout of the Day
Monday, 10/14: Front Squat & Met Con – Wall Ball and DB Hang Squat Clean
Tuesday, 10/15: Met Con – Toes to Bar, DB Clean & Jerk, Push Ups, and Bar Muscle Ups
Wednesday, 10/16: Hang Power Clean & Met Con – Deadlift and Box Jumps
Thursday,
…
Warm Up
3 Rounds
4 Alt T Push Ups
8 Squats
4 Dolphin Push ups
12 Band Good Morning
Skill
4 Rounds
1 Minute Max Strict HSPU
1 Minute Max Dips (Ring, bar or Box)
1 Minute Accumulate Max L- Sit time
1 Minute Rest
Prep (8 Min)
1×400 M …
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Spider lunge w/ Reach Up
6 Alt Samson Lunges
6 OH Band Pull Aparts
Prep (6 Min)
2×3 Kip Swings+ 6 Hollow Raises+6 Arch Raises
1×2-4 Pull Ups+ 4 DB Front Rack Lunges
Met Con
EMOM 24 Min (8 rounds each)…
Warm Up
3 Rounds
6 Rev Hand Spider Lunges
6 Al Samson Lunges
6 Alt T Push ups
6 Plank to Squat
Prep (12 Min)
2×2 Snatch Hi Pull+ 2 Hang Power Snatch (working up)
2×2 Power Cleans+2 Push Press
2×3 Ground to OH (choose your option)+2 Bar Facing Burpees…
Warm Up
3 Rounds
15 Band Good Mornings
10 Alt Samson Lunges
15 Mountain Climbers
10 Supine Scorpion
Met Con
6 Rounds of :30 work/:30 Rest at each station before moving on
Bike
KB Swing/Plank Hold (alternate 3 rounds each)
Double Unders
Alt Single DB Hang Clean and Jerk/ Plank …
Warm Up
3 Rounds
12 Squats (pause/regular/jumping)
6 Hips to Wall
12 Spider Lunges
6 Plank to Squat
Prep (8 Minutes)
1x:30 Row (easy)+ 5 Med Ball Front Squats
1x:30 Row (moderate)+ 5 Med Ball Jump Squats
2x:30 Row (hard)+ 5 Wall Ball+5 Burpees
Met Con
3 Rounds
Row 500 …
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Squat to Bootstrappers
6 Spider Lunge w/ Reach Up
6 Alt T Push Ups
Prep (9 min)
2×3 Kip Swings+ :30 Handstand Hold+15 Band Good Mornings
2×2 HSPU+ 3 Pull Ups (or scaled options)+
Met Con
3 Rounds
3 Minutes Max …
Warm Up
3 Rounds
6 Pause Squats
6 Rev Hand Spider Lunges
6 Jump Squats
6 Squat to Bootstrappers
Strength
Squat Clean (30 Min)
Prep:
2×2 Hang Hi Pull+2 Hang Power Cleans+2 Front Squats
2×2 Hang Hi Pull+2 Hang Squat Cleans
3×2 Squat Cleans
Work: 3-3-2-2-1-1
