Workouts of the Day

1.26.22

A)

AMRAP 5 min
3 Rounds:
9 Hang Power Clean (135/95)
9 Pull-ups
Max DU remaning time
 
*Rest 2 min*
AMRAP 5 min
2 Rounds:
15 Hang Power Clean (115/75)
15 Pull-ups
Max DU remaning time
 
*Rest 2 min*
AMRAP 5 min
21 Hang Power Clean (95/65)
21 Pull-ups
Max DU remaining time
B)
Bent Over Row

3 sets 5-6 reps @ AHAP
Rest as needed between sets.
C)
Optional Accessory Work
Part – A

Chin-over-bar Hold
Accumulate 2 min
Part – B
5L/5R Bicep Curls + 20 Alt Renegade Rows
5 sets @ AHAP
Rest 2 min between sets

1.25.22

A)

“Diane” but worse
21-15-9
Deadlift (225/155)
HSPU
*5 Burpees Over the Bar after each round
B)
Weighted Pistols
10-8-6-4-2
Increase weight each set.
Rest as needed between sets.
C)
AMRAP 10 min
10 Ab Mat Sit-ups
:20 sec L-sit
20 Flutter Kicks
Every 2 min perform 3-5 Strict T2B or Toes to Rig

1.24.22

A)

Snatch
Build to 75%
EMOM 5 min
1 Below the Knee Snatch
Then 
EMOM 5 min
1 Snatch @77%
B)
For Time:
500m Row
21 Push-ups
15 Hang Squat Snatch (95/65)
9 Cal Assault/Echo (14 Schwinn)
15 Hang Squat Snatch (95/65)
21 Push-ups
500m Row
 
Intermediate: Decrease weight
Scaled: Hang Power Snatch + OHS 65/45
C)
Optional Accessory Work
Romanian Deadlift
3 sets of 5-6 reps AHAP
Rest as needed between sets.

1.21.22

A)

Front Squats:
3 Sets of 5-6 @ 75-80%
B)
21 min AMRAP:

800m run
1 Rope Climb **
15 Box jump over 24/20
**add 1 Rope Climb each round**

 Modifications:
Scaled 2 ground to standing, add 2 each round
Subs For Running:
600 Air Runner, 0.5 Treadmill
2.4km AB/Echo, 60 cal Shwinn, 1000m Row
C)
Optional Accessory Work
Part A:

Accumulate 10 Wall Walks
Part B:
DB Z Press
4 Sets of 12 reps
Rest 90 seconds between sets
 

1.20.22

A)

Grace… but not really
For Time:
30 Clusters (135/95)
Modifications:
Intermediate – decrease weight
Scaled – Power Clean + Thruster
B)
Bench Press
:
3 Sets of 5-6 @ 75-80% of 1RM
C)
Optional Accessory Work
Clean and Jerk

6 sets
2 Clean pulls + 1 clean + 2 push jerks @ 60, 63, 65, 70, 75, 80% of 1RM 

1.19.22

A)

6 RFT:
500m row
4 Hang power snatch 115/95
60 DU / 150 SU
8 toes to bar
B) Optional Accessory Work
Row Intervals

10 sets: 
:30 sec sprint
1 minute rest

1.18.22

A)

Cleans
Build to 75% of 1RM
5 min EMOM
1 Below Knee Squat Clean @ 75%
Then 
5 min EMOM
1 Squat clean @77%
B)
3 min AMRAP
2 Rounds of:
5 thrusters (95/65)
10 back squats (not from the rack)
Then
Max Cal Bike in the remaining time
 
Rest 3
 
3 min AMRAP
1 Round of:
5 thrusters (115/75)
10 back squats
Then
Max Cal Bike in the remaining time
C)
Optional Accessory Work
Front Squats
Build to 80%
3 sets of 3 with 2 sec pause in bottom for each rep.
Rest as needed.

1.17.22

A)

“Cindy
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats
B)
HSPU
3 Wall Walks w/ 10 sec wall facing hold each rep +
10 hips/shoulder taps in hold
Then
Max reps of Strict HSPU
Then
6 min EMOM
40% of today’s max
C)
Optional Accessory Work
3 Sets: 
2 Snatch Pulls + 1 Snatch + 1 OH Squat @ 75, 77, 80% of 1RM