Monday 25/01/16

Today’s workout of the day is:

STRENGTH (weigh yourself)
Back Squat
5x Max Reps @ Bodyweight
MET CON
10min AMRAP
7 Deadlift (Bodyweight)
10 D/B Single Arm Thruster 20/15kg
12 Jumping Lunges

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Friday 22/01/16

Today’s workout of the day is:

STRENGTH
Front Squat 5-5-5-5
MET CON
For time:
21-15-9 Chest to Bar Pull Ups
15-12-9 Push Jerk 70/50
200m Run

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Thursday 21/01/16

Today’s workout of the day is a choice between Olympic lifting or gymnastics. You could even do both if feeling brave. Olympic lifting 2 position snatch: 1 from Launch or hang, 1 from floor. 70%x1+1, (75%x1+1, 80%x1+1, 85%x1+1) x 2 Snatch pulls: work up to 100%x3x2, 100% +10 kg x 3, these are of your…

Wednesday 20/01/16

Today’s workout of the day is:

STRENGTH
Overhead Press 5-5-3-3

MET CON
10min AMRAP
5 Hang Power Snatch 50/35
10 Overhead Squat 50/35
15 Toes to Bar

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Tuesday 19/01/16

Today’s workout of the day is:

STRENGTH

Establish Your 1RM Deadlift

METCON

For Time

Using 50% of your 1RM Deadlift, perform:

20 Squat Clean with 10 Push Ups after each Clean

 

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Monday 18/01/16

Today’s workout of the day is: The filthy 50 For time: 50 Box jump, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 16kg 50 Walking Lunges, 50 Knees to elbows 50 Push press, 20kg 50 Back extensions 50 Wall ball shots, 10kg 50 Burpees 50 Double unders                  …