Daily Workout #24-19
.avif)
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!
.avif)
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!
.avif)
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!
.avif)
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!
.avif)
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!