Daily Workout #24-19

This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.

‍

Monday:

Strength:

A) Strict Rope Pull Ups

B) Feet Assisted L Sit Holds

‍

Conditioning:

Teams of 3 People : 2 Working Synchro 1 Resting

4 Rounds For Time:

9 Synchro Wall Walks

15 Synchro Toes To Bar

21 Calorie Ski

‍

Tuesday:

Strength:

Back Squat

‍

Conditioning:

5 Rounds in a 20min Window

12 / 9 / 6 Cal Assault Bike

9 SB Deadlifts 70/50kg

6 SB Hang Clean

3 SB Squats

AMRAP Assault Bike in Remaining Time

‍

Wednesday:

Strength:

Snatches with Pause Above the Knee

‍

Conditioning:

EMOM x 24 minutes

Min 1) 5 Power Snatch + Max Burpee Over Bar

Min 2) Rest

Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches

Min 4) Rest

RX = 40 / 30kg

‍

Thursday:

Conditioning:

A) Kip Swings + Pull Ups

B) Push Ups + Squats

‍

For Time (40min Time Cap)

Park Run

100 Pull Ups

Park Run

100 Push Ups

Park Run

100 Sit Ups

Park Run

100 Air Squats

‍

Friday:

Strength:

A) BTN Split Jerks with Pause

B) Split Jerks

‍

Conditioning:

4 Rounds of some Therapy to finish the week off!

This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.

‍

Monday:

Strength:

A) Strict Rope Pull Ups

B) Feet Assisted L Sit Holds

‍

Conditioning:

Teams of 3 People : 2 Working Synchro 1 Resting

4 Rounds For Time:

9 Synchro Wall Walks

15 Synchro Toes To Bar

21 Calorie Ski

‍

Tuesday:

Strength:

Back Squat

‍

Conditioning:

5 Rounds in a 20min Window

12 / 9 / 6 Cal Assault Bike

9 SB Deadlifts 70/50kg

6 SB Hang Clean

3 SB Squats

AMRAP Assault Bike in Remaining Time

‍

Wednesday:

Strength:

Snatches with Pause Above the Knee

‍

Conditioning:

EMOM x 24 minutes

Min 1) 5 Power Snatch + Max Burpee Over Bar

Min 2) Rest

Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches

Min 4) Rest

RX = 40 / 30kg

‍

Thursday:

Conditioning:

A) Kip Swings + Pull Ups

B) Push Ups + Squats

‍

For Time (40min Time Cap)

Park Run

100 Pull Ups

Park Run

100 Push Ups

Park Run

100 Sit Ups

Park Run

100 Air Squats

‍

Friday:

Strength:

A) BTN Split Jerks with Pause

B) Split Jerks

‍

Conditioning:

4 Rounds of some Therapy to finish the week off!

This week we progress the weights with our back squats at the classic five sets x 5 reps; paused snatches continue along with split jerks and a strict pull-up variation. Monday, we kick things off with a team push + pull gymnastics workout, and Tuesday, we are on the sandbags for a variation of DT. Wednesday is more snatch high power output intervals before we go long on Thursday. We finish the week strong on Friday with split jerks both in the strength + the workout.

‍

Monday:

Strength:

A) Strict Rope Pull Ups

B) Feet Assisted L Sit Holds

‍

Conditioning:

Teams of 3 People : 2 Working Synchro 1 Resting

4 Rounds For Time:

9 Synchro Wall Walks

15 Synchro Toes To Bar

21 Calorie Ski

‍

Tuesday:

Strength:

Back Squat

‍

Conditioning:

5 Rounds in a 20min Window

12 / 9 / 6 Cal Assault Bike

9 SB Deadlifts 70/50kg

6 SB Hang Clean

3 SB Squats

AMRAP Assault Bike in Remaining Time

‍

Wednesday:

Strength:

Snatches with Pause Above the Knee

‍

Conditioning:

EMOM x 24 minutes

Min 1) 5 Power Snatch + Max Burpee Over Bar

Min 2) Rest

Min 3) 40 / 30 / 20 Double Unders + Max Hang Power Snatches

Min 4) Rest

RX = 40 / 30kg

‍

Thursday:

Conditioning:

A) Kip Swings + Pull Ups

B) Push Ups + Squats

‍

For Time (40min Time Cap)

Park Run

100 Pull Ups

Park Run

100 Push Ups

Park Run

100 Sit Ups

Park Run

100 Air Squats

‍

Friday:

Strength:

A) BTN Split Jerks with Pause

B) Split Jerks

‍

Conditioning:

4 Rounds of some Therapy to finish the week off!