Daily Workout

Objectives of Today’s Training

• Increased Cardio Endurance
• Increased Length Strength

Workout -1

9 Rounds

• 150 Feet Versa Climber
  • rds 1-5 level 16
  • rds 6-7 level 12
  • rd 8 level 8
  • rd 9 level 4
• 5 Belt Squats (225/155)

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

5 rounds

• 10 GHD Sit-ups
• 5 cal Assault Bike
• 8 Ring Rows
• 8 Tricep Dips

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper

Objectives of Today’s Training

• Increased Cardio Endurance

Workout -1

40 min ALT EMOM

11, 12, 13…20 Calories on each
7,8,9…16 Calories

• Rower
• Ski Erg
• Bike Erg
• Rest

Increase 1 calorie for each set.
If you do not meet the required calories in a round, reduce your highest total by 1 or 2 and hold it for the remaining rounds

REST DAY

Everybody needs a day of rest. Enjoy it!

Objectives of Today’s Training

• Olympic Lifting Practice
• Improve Muscle Endurance with a chipper

Workout -1

24 min Oly Session

You pick it. — Work on your weaknesses

• Snatches
• Clean and Jerks
• High / Below Knee Hang Cleans or Snatches
• Overhead Squats
• Snatch Balances
• Jerks
• Etc..

Set Clock to 16 x 1.5 min intervals

Workout-2

20 Min Time Cap

With a 30/20lb Med-ball

• 50 push-press
• 50 box step-ups (24/20)
• 50 Squat Cleans
• 50 Knees-to-waist (hold ball between shins)
• 50 Decline Push-Ups (feet on the ball)

Objectives of Today’s Training

• Strength and Power Production
• Gymnastic’s and grip with Toes-to-bar
• Grip strength and clean and jerk technique

Workout -1

12 min EMOM (Alternate minute with Partner)

• 5 Deadlifts (255/165) and 3 box jumps (30″/24″)

Workout-2

For Time with 23 Min Time Cap

• 150 Calories on an Erg
• 75 toes-to-bar
• 15 Shankle Complex (145/95)
  • 3 Pull Shrugs
  • 1 Hang Squat Clean
  • 2 Jerks

Objectives of Today’s Training

• Improve Squat
• Improve Pull-ups
• Increase Muscle and Cardio Endurance

Workout -1

E2MOM

• Squat Warm-up
• 5 x 3 Squats (80% of 1rm)

Then

• 3 x 5 strict pull-ups

Workout-2

15 min AMRAP

• 19 wallballs (20/14)
• 19 cal row

Objectives of Today’s Training

• Test Cardio Endurance
• Increase deadlift strength
• Practice Handstand Push-ups

Workout -1

2 Rounds

1 min of max calories on each
Your score is the total calories

• Rower
• Bike Erg
• Assault Bike
• Air Runner
• Versa Climber
• Ski Erg

Rest for 6 minutes between rounds

Workout-2

8 Rounds

• 5 deadlifts (increasing weight
• 5 Handstand Push-ups

Objectives of Today’s Training

• Strengthen Posterior Chain
• Active Recovery

Workout -1

3 x 8 Accessories

• GHD Back Extensions
• GHD Hip Extensions
• GHD Hamstring Curls

30-second squat hold between each set

• Good Mornings with Barbell
• Reverse Hyper

Superset

• 1 Leg RDL (each leg) w/KB

• Face Pulls
• Barbell Rows

Superset

Workout-2

10 Min Cardio

• Light Cardio on Bike, Run, Row

Objectives of Today’s Training

• Work on overhead position for snatches
• Improve Snatch Technique
• Increase the lactic threshold with partner sprints

Workout -1

25 min

• 5 x 3 Sots Press (increase weight)
• 5 x 3 Over-head Squats (increase weight)
• Snatch Doubles for Remaining time

Workout-2

For Time ( partner up – You go, I go)

• 27, 21, 15, 9
  • Ski Erg Cals
  • Toes-to-Bar
• 9, 15, 21, 27
  • Ski Erg Cals
  • Wallballs (30/20)

Split work between partners.