WORKOUT OF THE DAY
February 4

Strength:
Floor Press: 10-10-10

Ring Dips: 1 x Max Effort

Conditioning:
8 min AMRAP:
2 Deadlifts (185/125#)
2 HR Push-ups
4 Deadlifts
4 HR Push-ups
6 Deadlifts
6 HR Push-ups
….. and so on until time expires.

Score = number of completed rounds + reps.

February 3

Strength/Power:
1 Clean + 3 S2OH: 15 minutes to work up to heaviest complex

Conditioning: 
3RFT:
10 S2OH (135/95#)
10 Clean & Jerk
10 Toes-to-Bar

February 2

Strength:
Back Squat: 3-3-3-3-3

Conditioning:
5RFT:
15 Burpees
20 Russian Twists (45/25#)
30 Air Squats

 

Fat Basic Fran

Strength:
Thruster: 15 min to establish 1RM

Conditioning:

“Fat Basic Fran”

For time:
21-15-9
Thrusters (115/75#)
Hand-release Push-ups

January 30

Strength:
Weighted Sit-ups: 15-15-15-15 (45/25# plate )

Conditioning:
For time:
100 KB Swings (24/20kg)*

*7 Burpees every time you put the KB down

January 29

Strength/Power:
Push Jerk: 3-3-3-3-3
Working up to heaviest set of 3

Conditioning:
15 min AMRAP:
5 HSPU
10 Pistols
15 Pull-ups

January 28

Strength/Power:
Power Clean: 15 min to establish 2RM

Conditioning:
A) 3 Rounds:
10 Power Cleans (185/125)
30 DU

B) Rest 2:00

C) 3 Rounds:
15 Power Cleans (135/95#)
30 DU

** Score is total time after A, B & C.

January 27

Skill Work:
15 min kipping pull-up skill work

Conditioning:
5RFT*:
250m Row
10 Lateral Jumps over-the-rower
10 Ring Dips

*1:1 Work/Rest

January 26

Strength/Power:
Every 90 seconds for 4 sets:
5 Tap-and-Go Power Snatch @ 75% of 1RM

Conditioning:
2RFT:
30 OHS (115/75%)
30 Burpees

Partner “DT”

WOD:

Partner “DT”:

5RFT:
12 Deadlifts (155/105#)
9 Hang Power Clean
6 Push Jerk

*Only 1 partner works at a time. Partners may break up the work in any manner.

 

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