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Training of the Day

Friday 081718

Training Of The Day Strength Back Squat 65% x 3 75% x 3 85% x 3+ Conditioning RX For Time 50ft Walking Lunge w/ KB 40 Abmat Sit Ups 30 KBS 53/35 20 Front Squat @ 50% 30 KBS 40 Abmat Sit Ups 50ft Walking Lunge Comp For Time 50ft Walking Lunge w/ KB 40 KBS 53/35 30 GHD Sit Ups 20...
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Thursday 081618

Training Of The Day Strength Strict Press 65% x 3 75% x 3 85% x 3+ Conditioning RX 15:00 AMRAP 5 S2OH @ 50% Push Press 10 Pull Ups 25 DU’s 10 S2OH 10 Pull Ups 25 DU’s 15 S2OH 10… 25… Continue to add 5 S2OH each rd Comp For Time 5 S2OH @ 135/85 10 Pull Ups...
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Wednesday 081618

Training Of The day Strength Front Squat 65% x 3 75% x 3 85% x3+ Conditioning RX 10:00 AMRAP 15 Wall Ball 10 Box Jumps 5 Pwr Clean @ 50% Comp 10:00 AMRAP 15 Wall Ball 10 Box Jumps 24/20 5 Pwr Clean @ 155/105 Accessory 3 sets 25ft Banded Lateral Walk 10 GHD Hip Extensions
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Tuesday 081418

Training Of The Day Strength Bench Press 65% x 3 75% x 3 85% x 3+ Conditioning RX 21/15/9 Pwr Snatch @ 50% Push Ups T2B or Med Ball Sit Ups Comp 21/15/9 Pwr Snatch @ 115/85 Ring Push Ups T2B Accessory 3 sets 10 Banded Fly 10 DB Lateral Raises
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Monday 081318

Training Of The Day Strength Deadlift 65% x 3 75% x 3 85% x 3+ Conditioning RX 3 Rds of 4:00 to complete 400m Run then AMRAP with remaining time 6 Deadlift @ 55% 6 Burpee Over Bar 2:00 Rest between rds Comp 3 Rds of 4:00 to complete 400m Run then AMRAP with remaining time 6...
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Saturday 081118

Training Of The Day For Time 800m Run 50 Wall Ball 50 Burpees 50 Box Jump Overs 24/20 800m Run Wear a vest if you have one
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Friday 081018

Training Of The Day Strength Front Squat 60% x 5 70% x 5 80% x 5+ Conditioning RX 2 RFT 25 Thruster @ 75/55 25 Burpee Over Bar 5:00 Rest between Rds Comp 2 RFT 25 Thruster @ 95/65 25 Burpee Over Bar 5:00 Rest between Rds Accessory 3 sets 25 Ft Banded Lateral Walk 10 GHD Sit Ups
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Thursday 080918

Training Of The Day Strength Bench Press 60% x 5 70% x 5 80% x 5+ Conditioning RX 10 RFT 5 Pull Ups 10 Push Ups 10 KBS 53/35 Comp 100 Pull Ups Every time you break complete 10 Push Ups wear a vest if you can Accessory 3 sets 10 Banded Fly 10 KB Upright Row
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Wednesday 080818

Training Of The Day Strength Deadlift 60% x 5 70% x 5 80% x 5+ Conditioning RX 4 RFT 10 DL @ 115/75 10 Hang Pwr Clean 10 Front Squat 400m Run Comp 4 RFT 10 DL @ 135/85 10 HPC 10 Front Squat 500/400m Row Accessory 3 sets 25ft Banded Walk forward and back 10 KB RDL
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