Workout Of The Day

Previous Workout

Strength
Metcon (Weight)
4 SETS
6 Tempo Strict Press (1121)
10 Single DB Front Raises
10 DB Lateral Raises

-Rest as Needed b/t Sets-

(Score is Weight)
Workout
Metcon (5 Rounds for reps)
5 SETS
10 Push Press (95/65)|(65/45)
200m Run
10 Push Press

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

KG BB: (42.5/30)|(30/20)
20/15 Cal Row or 15/12 Cal Bike sub for Run.
If athlete is not going overhead- hang power cleans.
Metcon (5 Rounds for reps)
5 SETS
10 Push Press (95/65)|(65/45)
20/15 Cal Row
10 Push Press

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)
Metcon (5 Rounds for reps)
5 SETS
10 Push Press (95/65)|(65/45)
15/12 Cal Bike
10 Push Press

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

Current Workout

Friday
Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK..
20 Single Unders
12 Air Squats
8/8 Lunges
6 Plate Good Mornings

20 Single Unders
12 Air Squats
8/8 Split Squats
6 Plate Good Mornings

20 Single Unders
10 Air Squats
8/8 Curtsey Squats
6 Plate Good Mornings
Strength
Metcon (Weight)
EVERY 3:30 x 5 SETS
6 Tempo Deadlifts (2011)*
8/8 Plate Elevated Curtsey Squats
:30 Double Under Practice

*Build to a moderate weight.

(Score is Weight)
Workout
"THE INFERNO" (Time)
FOR TIME
100 Double Unders
35 Air Squats
30 Deadlifts (165/115)|(95/65)
75 Double Unders
35 Air Squats
20 Deadlifts (185/125)|(115/75)
50 Double Unders
35 Air Squats
10 Deadlifts (225/155)|(135/95)

-15:00 Time Cap-

(Score is Time)

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