Workout of the Day: 10.16.17

Skill: Single Leg Box Step down to help build strength for pistols

  • 2 x 10 reps on each leg
  • make box tall enough where hip crease goes below parallel when lowering down
  • perform each eccentric step down slow and controlled then use other leg to push back up

Metcon: For Time

  • 60 DB Snatch alt arms every 10 reps 50/35#
  • 50 pistols, alt every rep
  • chipper

Workout of the Day: 10.17.17

Strict Press: 1 x 1 x 1 x 1

Push Press: 3 x 3 x 3 x 3 x 3

Push Jerk: 5 x 5 x 5 x 5

Workout of the Day: 10.18.17

METCON: “Angie”

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Air Squats

Workout of the Day: 10.19.17

Strength: Back Squat

  • 5 x 5 x [email protected]%, then
  • 5 sets of 1 and a half squats @70%
  • 1 and a half squats are 1 full squat then up half way on the second

Workout of the Day: 10.20.17

EMOM: 28 minutes

  • 1st Minute: 25 Ft Hand Stand Walk
  • 2nd Minute: 10 GHD SU
  • 3rd Minute: 100 M Shuttle Run, total of 4 touches
  • 4th Minute: 12 wall ball

Workout of the Day: 10.21.17

OLY Day:

  • Clean and Jerk: 1 Power Clean + 1 Squat Clean+ 1 Split Jerk. ┬áNo dropping. Work to heavy
  • Snatch: 1 Squat Snatch + 1 Hang Squat Snatch, work to heavy