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Daily Workout #24-14
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Monday:
Strength:
A) 1 Rep Max Strict Weighted Pull-Up
B) Kipping Pull-Ups & Kipping T2B
Conditioning:
5 Rounds For Time:
10 Kipping Pull-Ups
20 / 15 Calorie Bike
Rest 3:00 min
5 Rounds For Time:
10 Kipping Toes To Bar
20 / 15 Calorie Ski
Tuesday:
Strength:
A) Tempo Front Squat + Hollow Holds
Conditioning:
Partner Workout
7 Rounds For Time:
20 Synchro MedBall Clean 30/20/10 lb
10 Synchro Burpee To Touch
Wednesday:
Strength:
A) High Hang Power Snatch + Low Hang Power
Snatch + Squat Snatch with 2s Pause in Catch
B) Power Snatch + Squat Snatch w 2s Pause in Catch
Conditioning:
Every 45s x 24 rounds
A: 9 / 6 Calorie Ski
B: 1 Snatch
(9 sets A/B)
Score = Total Weight Lifted
Thursday:
Strength:
A) Banded Deadstop Deadlifts + Broad Jumps
Conditioning:
EMOM x 28 mins
1: 20 Cross Over Singles
2: 15 / 10 Calorie Row
3: 10 KB Deadlifts 32/24kg
4: Rest
Friday:
Strength
A) Split Jerk Complex
Conditioning
AMRAP 18 mins
3 Wall Walk
10 Right Arm DB STOH 200m Run
3 Wall Walk
10 Left Arm DB STOH 200m Run
*DB = 1 x 75/50 lbs
Here is the rundown for the month in our mainline program:
https://youtube.com/shorts/jRebmJcblpA?feature=share
Check out the entire months programming options across all of our classes and programs:
Monday:
Strength:
A) 1 Rep Max Strict Weighted Pull-Up
B) Kipping Pull-Ups & Kipping T2B
Conditioning:
5 Rounds For Time:
10 Kipping Pull-Ups
20 / 15 Calorie Bike
Rest 3:00 min
5 Rounds For Time:
10 Kipping Toes To Bar
20 / 15 Calorie Ski
Tuesday:
Strength:
A) Tempo Front Squat + Hollow Holds
Conditioning:
Partner Workout
7 Rounds For Time:
20 Synchro MedBall Clean 30/20/10 lb
10 Synchro Burpee To Touch
Wednesday:
Strength:
A) High Hang Power Snatch + Low Hang Power
Snatch + Squat Snatch with 2s Pause in Catch
B) Power Snatch + Squat Snatch w 2s Pause in Catch
Conditioning:
Every 45s x 24 rounds
A: 9 / 6 Calorie Ski
B: 1 Snatch
(9 sets A/B)
Score = Total Weight Lifted
Thursday:
Strength:
A) Banded Deadstop Deadlifts + Broad Jumps
Conditioning:
EMOM x 28 mins
1: 20 Cross Over Singles
2: 15 / 10 Calorie Row
3: 10 KB Deadlifts 32/24kg
4: Rest
Friday:
Strength
A) Split Jerk Complex
Conditioning
AMRAP 18 mins
3 Wall Walk
10 Right Arm DB STOH 200m Run
3 Wall Walk
10 Left Arm DB STOH 200m Run
*DB = 1 x 75/50 lbs
Here is the rundown for the month in our mainline program:
https://youtube.com/shorts/jRebmJcblpA?feature=share
Check out the entire months programming options across all of our classes and programs:
Monday:
Strength:
A) 1 Rep Max Strict Weighted Pull-Up
B) Kipping Pull-Ups & Kipping T2B
Conditioning:
5 Rounds For Time:
10 Kipping Pull-Ups
20 / 15 Calorie Bike
Rest 3:00 min
5 Rounds For Time:
10 Kipping Toes To Bar
20 / 15 Calorie Ski
Tuesday:
Strength:
A) Tempo Front Squat + Hollow Holds
Conditioning:
Partner Workout
7 Rounds For Time:
20 Synchro MedBall Clean 30/20/10 lb
10 Synchro Burpee To Touch
Wednesday:
Strength:
A) High Hang Power Snatch + Low Hang Power
Snatch + Squat Snatch with 2s Pause in Catch
B) Power Snatch + Squat Snatch w 2s Pause in Catch
Conditioning:
Every 45s x 24 rounds
A: 9 / 6 Calorie Ski
B: 1 Snatch
(9 sets A/B)
Score = Total Weight Lifted
Thursday:
Strength:
A) Banded Deadstop Deadlifts + Broad Jumps
Conditioning:
EMOM x 28 mins
1: 20 Cross Over Singles
2: 15 / 10 Calorie Row
3: 10 KB Deadlifts 32/24kg
4: Rest
Friday:
Strength
A) Split Jerk Complex
Conditioning
AMRAP 18 mins
3 Wall Walk
10 Right Arm DB STOH 200m Run
3 Wall Walk
10 Left Arm DB STOH 200m Run
*DB = 1 x 75/50 lbs
Here is the rundown for the month in our mainline program:
https://youtube.com/shorts/jRebmJcblpA?feature=share
Check out the entire months programming options across all of our classes and programs:
Monday:
Strength:
A) 1 Rep Max Strict Weighted Pull-Up
B) Kipping Pull-Ups & Kipping T2B
Conditioning:
5 Rounds For Time:
10 Kipping Pull-Ups
20 / 15 Calorie Bike
Rest 3:00 min
5 Rounds For Time:
10 Kipping Toes To Bar
20 / 15 Calorie Ski
Tuesday:
Strength:
A) Tempo Front Squat + Hollow Holds
Conditioning:
Partner Workout
7 Rounds For Time:
20 Synchro MedBall Clean 30/20/10 lb
10 Synchro Burpee To Touch
Wednesday:
Strength:
A) High Hang Power Snatch + Low Hang Power
Snatch + Squat Snatch with 2s Pause in Catch
B) Power Snatch + Squat Snatch w 2s Pause in Catch
Conditioning:
Every 45s x 24 rounds
A: 9 / 6 Calorie Ski
B: 1 Snatch
(9 sets A/B)
Score = Total Weight Lifted
Thursday:
Strength:
A) Banded Deadstop Deadlifts + Broad Jumps
Conditioning:
EMOM x 28 mins
1: 20 Cross Over Singles
2: 15 / 10 Calorie Row
3: 10 KB Deadlifts 32/24kg
4: Rest
Friday:
Strength
A) Split Jerk Complex
Conditioning
AMRAP 18 mins
3 Wall Walk
10 Right Arm DB STOH 200m Run
3 Wall Walk
10 Left Arm DB STOH 200m Run
*DB = 1 x 75/50 lbs
Here is the rundown for the month in our mainline program:
https://youtube.com/shorts/jRebmJcblpA?feature=share
Check out the entire months programming options across all of our classes and programs:
Monday:
Strength:
A) 1 Rep Max Strict Weighted Pull-Up
B) Kipping Pull-Ups & Kipping T2B
Conditioning:
5 Rounds For Time:
10 Kipping Pull-Ups
20 / 15 Calorie Bike
Rest 3:00 min
5 Rounds For Time:
10 Kipping Toes To Bar
20 / 15 Calorie Ski
Tuesday:
Strength:
A) Tempo Front Squat + Hollow Holds
Conditioning:
Partner Workout
7 Rounds For Time:
20 Synchro MedBall Clean 30/20/10 lb
10 Synchro Burpee To Touch
Wednesday:
Strength:
A) High Hang Power Snatch + Low Hang Power
Snatch + Squat Snatch with 2s Pause in Catch
B) Power Snatch + Squat Snatch w 2s Pause in Catch
Conditioning:
Every 45s x 24 rounds
A: 9 / 6 Calorie Ski
B: 1 Snatch
(9 sets A/B)
Score = Total Weight Lifted
Thursday:
Strength:
A) Banded Deadstop Deadlifts + Broad Jumps
Conditioning:
EMOM x 28 mins
1: 20 Cross Over Singles
2: 15 / 10 Calorie Row
3: 10 KB Deadlifts 32/24kg
4: Rest
Friday:
Strength
A) Split Jerk Complex
Conditioning
AMRAP 18 mins
3 Wall Walk
10 Right Arm DB STOH 200m Run
3 Wall Walk
10 Left Arm DB STOH 200m Run
*DB = 1 x 75/50 lbs
Here is the rundown for the month in our mainline program:
https://youtube.com/shorts/jRebmJcblpA?feature=share
Check out the entire months programming options across all of our classes and programs:
