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Training of the Day

Wednesday 012517

Training Of The Day Strength Snatch 75% x 3 80% x 2 85% x 2 Conditioning RX 10-8-6-4-2 Pwr Snatch @ 60% 200m Run after each set Comp 10-8-6-4-2 Pwr Snatch @ 135/85 500-400-300-200-100m Row After each set Ladies 400-350-275-200-100 Accessory 3 sets 50ft KB OH Carry 10 Ring Row
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Wednesday 012417

Training Of The Day Strength Front Squat 75% x 1 80% x 1 85% x 1+ Conditioning RX 20 Hang Squat Clean @ 55% Clean 1RM 15 Burpee Over Bar 30 T2B or T2Pole 15 Burpee Over Bar 20 Hang Squat Clean Comp 20 Hand Squat Clean @ 135/85 15 Burpee Over Bar 40 T2B 15 Burpee Over Bar 20 Hang...
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Tuesday 012317

Training Of The Day Strength Bench Press 75% x 1 80% x 1 85% x 1+ Conditioning RX 4 RFT 50 DU’s 150 SU’s 25 Push Ups 15 Pull Ups 10 S2OH @ 55% Push Press Comp 4 RFT 50 DU’s 25 Ring Push Ups 15 Pull Ups 10 S2OH @ 155/105 Accessory 3 sets 10 Bent Over DB Latereal...
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Monday 012217

Training Of The Day Strength Deadlift 75% x 1 80% x 1 85% x 1+ RX 400m Run 50 Wall Ball 20/14 40 Med Ball Sit Ups 20/14 30 Deadlift @ 60% 20 Box Jump Overs 24/20 400m Run Comp 1k Row 50 Wall Ball 20/14 40 GHD Sit Ups 30 DL @ 245/165 20 Box Jump Overs 24/20 1K row Accessory 3 sets...
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Friday 011917

Training Of The Day Strength Front Squat 70% x 3 75% x 3 80% x 3+ Conditioning RX 3 Rds 5:00 to Complete 400m Run then with remaining time AMRAP 3 Deadlift 95/65 3 Hang Pwr Clean 3 Thrusters 2:00 Rest after each rd Comp 3 rds 5:00 to complete 500m Row then with remaining time...
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Thursday 011817

Training Of The Day Strength Bench Press 70% x 3 75% x 3 80% x 3+ Conditioning RX 21-15-9 S2OH @ 50% Push Press Pull Ups Comp 21-15-9 HSPU Pull Ups Accessory 3 sets 8 KB Upright Row 10 DB Front Raises 1:00 Plank in Push Up Position
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Wednesday 011717

Training Of The Day Strength Hang Clean + Clean 7% x 2 75% x 2 80% x 1 Conditioning RX 12:00 AMRAP 5 Burpee Box Jumps 24/20 10 Single Arm DB Clean & Jerk (5 each arm) 200m Run Comp 12:00 AMRAP 5 Burpee Box Jumps 24/20 10 Single Arm DB C&J 20/17 Cal Row Accessory 3 sets...
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Tuesday 011617

Training Of The Day Strength Deadlift 70% x 3 75% x 3 80% x 3+ Conditioning RX 5 Rft 15 KBS @ 53/35 25ft Lunge with KB anyhow 10 T2B scale with Toe touches to the pole or Med Ball Sit Ups 25ft Lunge with KB Comp 5 Rft 20 KBS @ 53/35 25ft Lunge with KB anyhow 10 T2B 25ft Lunge...
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Monday 011517

Training Of The Day Strength Hang Snatch + Snatch 70% x 2 75% x 2 80% x 1 Conditioning RX 12:00 AMRAP 1 Pwr Snatch @ 50% 1 OHS 20 DU’s add 1 PS and 1 OHS each rd. Complete all the Snatches before the OHS. Comp 12:00 AMRAP 1 Pwr Snatch @ 115/75 1 OHS 20 Unbroken DU’s...
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