Work Out of the Day

Thursday December 14th, 2017

Daily Squat Work

Landmine Squats

Complete 4 sets of 10 reps for load

 

Box Bell Push Pull

AMRAP in 15 minutes of:

  • 25 Weighted Box Stepups (50/30)
  • 20 Russian Kettlebell Swings (32kg/24kg)
  • 15 Pushups
  • 10 Strict Pullups

 

Wednesday December 13th, 2017

The 6-10-6

AMRAP in 6 mins
15 Air Bike
30 Heavy Jump Rope

Rest 10 mins then…

AMRAP in 6 mins
12 Ring Pushups
6 Dumbbell Squat Cleans (2 Dumbbells) 50/35

 

Tuesday December 12, 2017

Daily Squat Work

In a 5 minute window complete 10 rounds of:

  • 1 Backsquat (185/135)
  • 10 Airsquats

go heavier if possible but you must complete the task in 5 mins or less

 

EMOM for 20 mins:

  • Odd mins: 6 Push Press (135/95)
  • Even mins: 10 Slam Balls (50/30)

RX+= 6 STRICT Handstand Pushups -NO KIPPING ALLOWED. If you need to kip you need the barbell-

 

 

Monday December 11th, 2017

Daily Squat Work

EMOM for 6 mins:

  • 6 Backsquats
  • rx= men at least bodyweight, women at least 80% of bodyweight

 

International Clean Day

Establish 4 separate  heavy loads on the following 4 movements:

  • Squat Clean
  • Hang Squat Clean
  • Power Clean
  • Hang Power Clean

This is not a complex. Work each movement separately.

40min strictly timed

 

Friday December 8th, 20qu

Snatch Balance 

spend 15 mins building to a heavy single rep

 

Snatch 30

Spend 30 mins building to a heavy single rep

 

Assault Bike Minute

Max Calories in 1 minute on the Bike of Doom

 

 

Thursday December 7th, 2017

Daily Squat Work

  • 10 Front Squat
  • 10 Back Squat
  • 10 Overhead Squat
  • 15 min window. Once you begin, the bar must not touch the ground. Unbroken for max weight.

 

then

 

Kettlebell Rope

For time:

  • 10-1 reps of:
  • Kettlebell Swings 
  • Kettlebell Squats
  • Kettlebell Lunges
  • Kettlebell Sumo Deadlift Highpulls
  • Double Unders
  • RX=24/16kg

 

 

Wednesday December 6th, 2017

Daily Squat Work

6 Rounds of:

  • 6 Russian Kettlebell Swings 
  • 5 Kettlebell Goblet Squats 

 

then…

 

3 rounds of:

  • EMOM for 7 mins
  • Odd mins = 12 Toes thru Rings
  • Even mins = 2 Clean & Jerk (any clean, any jerk, as heavy as possible)
  • Every 7th min is a rest min

 

Tuesday December 5th, 2017

21 mins

  • AMRAP in 5 mins of Assault Bike Calories 
  • rest 3 mins 
  • AMRAP in 5 mins of Rowing for Calories
  • rest 3 mins
  • AMRAP in 5 mins of Burpee Pullups

 

final score = total reps

 

 

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