TODAY'S WORKOUT

6/7/19

10 min  to Build Technical Complex 1 Hang Power Clean    +   3 Front Squats   “Anarchy” 2 rounds for time 30 Hang Power       Cleans 115/85 15 Front Squats                      same   EMOM 5 TTB...

6/6/19

Accumulate 5-7 Sets (in 10 min Building) 1  Strict Press    + 3  Push Press    Building   “Crash Bandicoot” 3 rounds  for time   20 Kb Clean        R                   53/35 20m Kb Front Rack    Walking Lunge   R   20 Kb Clean        L 20m Kb Front Rack...

6/5/19

“Mother of Dragons” 20 min  CAP 20 Wallball 20/14 100 Double-unders   30 Cal Row/Bike         → Burpees   80 Double-unders   40 Wallballs   60 Double-unders   50 Cal Row/Bike    .  → Burpees   40 Double-unders   60 Wallballs   20...

6/1/19

10:00 to find Heavy 5 Ring Dip AMRAP x 20:00 200x Double Unders 100/70 Cal Bike or Row 80x Step Ups (24/20) 60x Wall Balls (20/14) 1:00 R & L Side Star Plank (2 min total) 1:00 Rest x 3 ---------- 1:00 AMRAP Single-leg Toes to Bar 1:00 Rest x 3

5/31/19

10:00 to Find a Heavy Single Front Squat 5 Rounds EMOM 2x Front Squats @ 85% Part 1 Elevated Pigeon Stretch 6 Rounds 10:00 (Whichever comes first) 2/1x Rope Climbs 4x Mr Spectacular - Increase to HBD Lat & Pec Stretch 12:00 GRIND (Or TIME REMAINING) 5x Box Jumps,...

5/30/19

4 Rounds on a running clock 1:00 SANDBAG GET UPS > MEDBALL 1:00 TOUCH / JUMP / TOUCH (5yds) 1:00 Prone To Sprint 13 Minute Grind 20/20s Low Back Lunge 20/20s Kneeling Founder 10x BB RDL 95/65

5/29/19

10:00 to Find a Heavy Single Power Clean + Push Press (1+1) 5 Rounds EMOM 2x Hang Power Clean + Push Press (1+1) @ 85% of Part 1 Hip Flexor Stretch 6 Rounds 10:00 (Whichever comes first) 5x Deadlift- Increase to HBD 8x DB/KB Bench Press Pigeon Stretch Grind for 15:00...

5/28/19

30:00 Alternating EMOM @ recovery pace Row Low Box Step Up Single Unders Plank (any variation) Easy Jog Air Bike or Body Builders 4 Rounds for QUALITY 10/10x Single Leg Glute Bridge 10/10x Alternating DB Hammer Curl 10/10x DB Kickbacks 10x Strict Knees to...

5/25/19

15:00 to work to a heavy 3 Position Snatch 5 Rounds EMOM 3 Position Snatch @ 85% of Part 1 EMOM x 5:00 5x Snatch Deadlifts @ 120% of part 1 GRIND FOR 15:00 or time remaining 25m Sled Drag AHAP 6x Reverse Ball Toss AHAP 10/10x Band Rotations

5/24/19

7:00 to Find a 1RM Strict Press 5 Rounds EMOM 2x Strict Press @ 85% Part 1 Lat + Pec Stretch 6 Rounds 10:00 (Whichever comes first) 5/5x DB/KB Walking Lunge - Increase to HBD 5/2x Mixed Grip Pull Ups Hip Flexor Stretch Alt EMOM x 12:00 = 3 Rounds Min 1: 40s Assault...

5/23/19

On a 30:00 Clock 2 Mile Run Loop Into Part 2.... Grind in Time remaining (on the 30:00 Clock) 50m Farmer Carry, heavy 50ft Bear Crawl (25ft fwd/25ft backwards) 3x Tire Flips 20/20/20 Plank 10:00 Low Back Grind 10x GHD Back Raises (unloaded) 15x KB Swings, Rus 35/26...

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