Workout of the Day


February 8, 2019

Sport

A: Push Press (6 @ 65% | 4 @ 70% | 3x3 @ 80%)

*2-3 minute rest b/t sets
*work up to a tough set of 3

B: Metcon (Weight)

Snatch OTM - x2 reps on the minute for 8 sets

*75% of 1RM (PS)

C: Metcon (Time)

4 RFT:
15 KB Swings 53/35
10 1-arm OHS 35/25
75 DUs

*RX+: heavier on OHS


Performance

A: Push Press (6 @ 65% | 4 @ 70% | 3x3 @ 80%)

*2-3 minute rest b/t sets
*work up to a tough set of 3

B: Metcon (Weight)

RDL OTM - x5 reps on the minute for 8 sets

*55-60% of 1RM back squat

C: Metcon (Time)

4 RFT:
15 KB Swings 35/26
10 1-arm OHS 25/15
75 SUs

*RX+: heavier on OHS


A. For the first strength exercise you will do Push Presses. There will be 5 sets total — 6 reps at 70% of your 1 rep max, 4 reps at 75% and 3 sets of 3 at 80%. If you don't have a one rep max then try to beat what you did last week. If you didn't do this last week then you need to train more. 

B. Part B is similar to last week except for that the weight will be heavier. It's weird, you're supposed to lift heavier things to be able to get stronger; it's like our bodies adapt or something. Sport - two snatches at the top of every minute. Try to get around 75% of your one rep max snatch or all eight sets. Performance - five Romanian Deadlifts at 55-60% of your one rep max back squat for eight total sets.

C. The conditioning workout will be four rounds for time of: 15 Kettlebell Swings, 10 1-arm Overhead Squats and 75 Double Unders(sport)/Single Unders (performance). Sport - the weight for Kettlebell swings will be 53lbs for men and 35lbs for women; the weight for 1-arm Overhead Squats will be 35lbs for the men and 25lbs for the women. Performance - the weight for Kettlebell swings will be 35lbs for men and 26lbs for women; the weight for 1-arm Overhead Squats will be 25lbs for the men and 15lbs for the women. Each program has the option for RX+ if you feel comfortable with heavier weights on those exercises.

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