WEDNESDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
SNATCH BALANCE
4 REPS. @ 40%
4 REPS. @ 50%
4 REPS. @ 60%
4 REPS. @ 70%

POWER SNATCH
4 REPS. @ 40%
4 REPS. @ 50%
4 REPS. @ 60%
4 REPS. @ 70%

25 Min. CAP

STRENGTH W.O.D
3 POWER SNATCH #135(Rx) #115(Rx) (Scaled) #95 #75
6 BAR FACING BURPEES
9 TOES TO BAR
15 TU'S OR 30 DU'S or 60 SU'S

4 ROUNDS FOR TIME: 20 Min. CAP


 

TUESDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
MAX DEADLIFT
4 REPS. @ 50%
4 REPS. @ 60%
3 REPS. @ 70%
3 REPS. @ 80%
2 REPS. @ 90%
2 REPS. @ 100%
1 REP. @ 110%
1 REP. @ 120%

20 Min. CAP

STRENGTH/METCON
15 THRUSTERS #95(Rx) #65(Rx)
400m RUN OR ROW 400M OR BIKE 30 CALS.

15 DEADLIFTS #175(Rx) #155(Rx) (Scaled) #135 #115
400m RUN OR ROW OR 40 CALS. BIKE

15 OVER HEAD SQUATS #95 #65
400m RUN OR ROW OR BIKE 30 CALS.

15 BEAR COMPLEX #95 #65
400m RUN OR ROW OR BIKE 30 CALS.

FOR TIME: 35 Min. CAP







 

FRIDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
2 SEC. PAUSED BACK SQUATS
3 REPS. @ 45%
3 REPS. @ 55%
3 REPS. @ 65%
3 REPS. @ 75%
3 REPS. @ 85%

2 SEC. PAUSED FRONT SQUATS
3 REPS. @ 45%
3 REPS. @ 55%
3 REPS. @ 65%
3 REPS. @ 75%
3 REPS. @ 85%

30 Min. CAP

STRENGTH/METCON
15 CALS. SPRINT ROW OR BIKE
5 BACK SQUATS #135(Rx) #115(Rx)
5 DUMBBELL PUSH PRESSES #65 #35
5 FRONT SQUATS

15 Min. AMRAP

 

THURSDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
Bar Muscle Ups
15 Min. CAP

"DIANE'S NEW HAIR DO"
21-15-9
JUMPING LUNGES
DEADLIFTS #225(Rx) #155(Rx) (SCALED)#135 #115
H.S.P.U

FOR TIME: 15 Min. CAP

MAX CALORIE BIKE OR ROW
15 SEC. ON
15 SEC. OFF

15 ROUNDS = 15 Min. TOTAL TIME
TRY TO ACHIEVE AS MANY CALORIES IN 15 SECONDS TIME. YOU SHOULD HAVE THE SAME OR MORE AFTER EACH ROUND. THEN TALLY UP THE TOTAL CALS. BURNED AFTER 15 ROUNDS. MEMBERS! TRY TO BEAT YOUR SCORE FROM LAST TIME! GOOD LUCK!


 

SATURDAY'S WORKOUT OF THE DAY

WARM UP
Dynamic Stretching
PVC Stretching

SKILL/STRENGTH
SQUAT CLEAN AND SPLIT JERK
2 REPS. @ 45%
2 REPS. @ 55%
2 REPS. @ 65%
2 REPS. @ 75%
2 REPS. @ 85%

20 Min. CAP

STRENGTH/METCON
2 PERSONS PARTNER W.O.D

10 BEAR COMPLEX #95(Rx) #65(Rx)
400m PARTNER RUN #20 #14

20 POWER SNATCHES
600m PARTNER ROW OR BIKE 50 CALS.

20 POWER CLEAN & SPLIT JERKS
800m PARTNER MEDBALL RUN

20 PUSH JERKS
1000m ROW OR BIKE 80 CALS.

30 Min. CAP
Athlete, make sure to split the numbers evenly and encourage each other to finish and push hard. Take turns delegating weight on each obstacle. GOOD LUCK!