Work Out of the Day

Tuesday October 17th, 2017

Basic Ring Complex

For max reps:

  • 1 Ring Muscleup
  • 2 Ring Dips

scaling:

  • 2 Ring Pullups
  • 1 Ring Hold (top of the pullup) for 3 seconds

or

  • 2 Ring Rows
  • 1 Ring Hold (top of the row) for 3 second

 

1 on, 1 off, 3 times

Complete 3 Rounds for total reps of:

  • 1 min of Burpees, rest 1 min
  • 1 min of Rowing for Calories, rest 1 min
  • 1 min of Russian Kettlebell Swings (32kg/24kg), rest 1 min

 

Monday October 16th, 2017

Super Complex

In a 30 minute window build to a heavy weight for the following complex:

  • 1 Power Clean
  • 1 Hang Power Clean 
  • 1 Squat Clean
  • 1 Hang Squat Clean 
  • 1 Front Rack Reverse Lunge Left Leg
  • 1 Front Rack Reverse Lunge Right Leg

 

rest then…

 

Complete the following for time:

  • 10 Power Cleans (145/90)
  • 10 Hang Power Cleans
  • 10 Squat Cleans
  • 10 Hang Squat Cleans
  • 20 Alternating Front Racked Reverse Lunges
  • 10 Jerks
  • 20 Wallballs (20/14)

 

10 min TIME CAP applies 

 

 

Friday October 13th, 2017

Snatch, Rest, Snatch More…

7 Rounds of:

  • EMOM for 4 mins complete one full snatch
  • Every 5th minute rest and add weight

 

record max load

 

Thursday October 12th, 2017

Tabata Row

8 Rounds of:

  • 20 seconds of rowing for calories
  • 10 seconds of rest

Score = Your lowest Calorie score from your 8 rounds

 

rest then…

 

 

40 Thrusters

EMOM for 8 mins:

5 Thrusters (115/75)

RX+= 12 mins -don’t go heavier, go longer

Tuesday October 10th, 2017

10 rep max Hang Power Clean

Find your 10 rep max

 

then…

 

20-20-20

Complete the following for time:

  • 20 Power Cleans (155/105)
  • 20 Hang Power Cleans
  • 20 Wallballs

 

 

Monday October 9th, 2017

10 min EMOM STRICT Pullups

Pick your number, stick to it. RX+= Strict Muscleups

 

rest then…

 

100 rep Race

Complete the following for time:

  • 10 Deadlifts (275/175)
  • 20 Burpee Box Jump Overs
  • 30 Slam Balls (50/30)
  • 40 Reverse Lunges (holding one dumbbell anyhow 50/35)

 

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