Workout of the day

Workout of the Day

170412

Wednesday December 12, 2018

Principle: “Be Proactive”

“It’s not about changing, it’s about evolving”

MetCon:
AMRAP x 15 mins
Strict Toes 2 Bars x 9
Strict Hand Stand Push Ups x 6
Strict Ring Muscle Ups x 3

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Workout of the day

Workout of the Day

170412

Tuesday December 11, 2018

Principle: “Put First Things First”

“Don’t hold yourself back”

Strength:
Squat Snatch
5-4-3-2-1-2-3-4-5
*70-90%
*Rest 2-3 mins b/t

MetCon:
AMRAP x 3 mins
Burpees to Plate
*Compare to May 14

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Workout of the day

Workout of the Day

170412

Monday December 10, 2018

Principle: “Always Pursue Excellence”

“Seek functional fitness, avoid functional fixedness”

MetCon:
45-30-15
(A) Kettlebell Swings (70/55) (55/35)
Box Jumps (30/24) (24/20)

Skill:
Coach Choice

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Workout of the day

Workout of the Day

170412

Warm Up
3 Rounds
Reverse Grip PushUps x 20
Banded Tricep Pull Downs x 20
Butterfly Situps x 20

Strength
Close Grip Bench Press
1 x 10 (60% 1RM)
5 x 8 (70%)
3 x Max Rep (40%)

Conditioning
3 Rounds
Bicycle Crunch x 25
Ring Rows x 20
Burpees x 15 (Clapping PushUps)
Hand Release Push Ups x 10
Hand Stand Push Ups x 5

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Workout of the day

Workout of the Day

170412

Thursday December 6, 2018

Principle: “Respond, Don’t React”

“Be with those who elevate you”

MetCon:
AMRAP x 35 mins
Double Unders x 60
Wall Ball Shots x 10 (30/20) (20/14)
Straight Leg Sit Ups x 30
Strict Pull Ups x 10

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Workout of the day

Workout of the Day

170412

Wednesday December 5, 2018

Principle: “Develop a Growth Mindset”

“Get back up, you just learned”

Strength:
Snatch Deadlift
3-3-3-3-3-3
*85%
*Rest 2-3 mins b/t

MetCon:
3 Rounds
Row Sprints x 250m
*Rest as needed

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