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WORKOUT OF THE DAY 1 JULY 2015

6/30/2015

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MITTE:

5x5 Hang Power Snatches 

then

AMRAP 8 min:
3 hang power snatches (25/40)
6 ring dips
12 sit-ups

Rest 1 min 


then immediately for 2 min as many as possible:
Burpee BOX jumps

score is all reps added together
 
WEILIMDORF:

5x5 Hang Power Snatches 

then

AMRAP 8 min:
3 hang power snatches  (25/40)
6 ring dips
12 sit-ups 

Rest 1 min 

then immediately for 2 min as many as possible:
Burpee TIRE jumps 

score is all reps added together


ADV:  
weight (45/60)
substitute muscle-ups for ring dips
 
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wORK OUT OF THE DAY 30 june 2015

6/29/2015

1 Comment

 
MITTE & WEILIMDORF:

Part A:
Bench press (every 2 minutes)
Set 1: 5 reps (start around 70-75% of 1RM)
Set 2: 3 reps (add weight)
 Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (add weight)(should be 90-95% 1RM)

Part B:
Back Squats
Set 1: 5 reps (start around 70-75% of 1RM)
Set 2: 3 reps (add weight)
Set 3: 1 reps (add weight)
Set 4: 5 reps (at Set 2 weight)
Set 5: 3 reps (at Set 3 weight)
Set 6: 1 reps (add weight)(should be 90-95% 1RM)

 Part C: for time in any order:
-100 Hand Release Push-ups
-150 Air Squats
1 Comment

29 June 2015 Workout of the day

6/28/2015

0 Comments

 
MITTE & WEILIMDORF

Part A:  Not For Time
4 rounds of 2 Front Squats and 2 Push Presses
(Rounds should be done unbroken with increased weight each set)

Part B:  For Time - "Broken-Down Fran"
5 rounds:
5-3-1
Thrusters (35/50)
Pull-ups
rest  exactly 30 seconds between each round
(score is total time - including rests)

ADVANCED:  (45/60)
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Workout of the day 25 June 2015

6/24/2015

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MITTE & WEILIMDORF:

Bear complex review, work up to METCON weight

13min:
PART A: athlete's choice of
75 wall balls
800m run
800 row

PART B: remaining time
1 bear complex 35/50
2 lateral bar burpees
2 bear complex
4 lateral bar burpees
3 bear complex
6 lateral bar burpees
... and so forth...
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Workout of the day 24 June 2015

6/23/2015

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MITTE:

Hang Power Snatch 5x5

Then 5 rounds:
20 KB snatch to OH Squat (alternating) (16/24)
5 hand stand wall walks
20 Double Unders
WEILIMDORF:

Snatch from the ground 8x5x5x3x3
(increasing weight)

Then 5 rounds:
20 KB snatch to OH Squat (alternating) (16/24)
5 hand stand wall walks
20 Double Unders
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WORKOUT OF THE DAY 23 JUNE 2015

6/22/2015

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MITTE & WEILIMDORF


Deadlift Technique, work up to METCON weight

Then for time:

Part A: 3 rounds
7 Deadlifts
9 pull-ups 
11 Hollow Rocks

Part B: 3 rounds
7 Deadlifts
9 Hand Release Push-upsj
11 Barbell Roll outs 

PART C:
100 sit-ups 
0 Comments

WORKOUT OF THE DAY 22 JUNE 2015

6/22/2015

0 Comments

 
MITTE & WEILIMDORF:

Part A: EMOTM for 8 minutes (8 sets) of:
- 2 squat clean
- 2 Jerks

Part B: in 5 min as many Ground to OH as possible (35/50)

Cashout: 800m row or 800m run

0 Comments

WORKOUT OF THE DAY 18 JUNE 2015

6/17/2015

0 Comments

 
MITTE & WEILIMDORF:

Part A:  AMRAP for 3 minutes
- 5 Ring Dips
- 10 Wall Balls

rest 1 min, then Part B, AMRAP for 3 minutes
- 5 Goblet Squats
- 10 Russian KB Swings (16/24)

rest 1 min, then Part C, AMRAP for 3 minutes
- 5 Pull-ups
- 10 Situps

rest 1 min, then Part D, AMRAP for 3 minutes
- 5 Knees to Elbow
-10 Box Jumps  

Score is complete rounds from each set and extra reps (all added together)

0 Comments

WORKOUT OF THE DAY 17 JUNE 2015

6/16/2015

0 Comments

 
MITTE

Clean and Jerk 8-5-5-3-3 

then

7-6-5-4-3-2-1
G2OH (30/50)
Between each round do:
10 Hand Release Pushups
and
10 Box jumps

WEILIMDORF

Find 3RM Clean and Jerk

then

7-6-5-4-3-2-1
G2OH (30/50)
Between each round do:
10 Hand Release Pushups
and
10 Box jumps

0 Comments

WORKOUT OF THE DAY 16 JUNE 2015

6/15/2015

0 Comments

 
MITTE

Backsquat 5x5

then for time: 

Part A:  800m run

Part B: 5 rounds of
10 back squats 40/60 (bar from ground)
10 hanging straight leg raises

Part C:  800m run

WEILIMDORF

Find new 1RM Backsquat

then for time:

Part A: 800m run

Part B: 5 rounds of
10 back squats 40/60 (bar from ground)
10 GHD Situps

Part C: 800m run
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