Workout of the Day (Wednesday August 31, 2016)

Technical:

Build to a HEAVY Bear Complex-

Power Clean+

Front Squat+

Shoulder to Overhead+

Back Squat+

Shoulder to Overhead

**if you are comfortable stringing the movements together for a cluster+ back each thruster, do so! Ensure you’re hitting each element tho.

Metabolic:

Complete 50 Reps, Partition as necessary, must accomplish 10 reps of each element:

Bear Complex 145-165/105-125

Ring Muscle Ups

Stabilization:

With only 1 KB @ 32/24 kg-

100 m OH KB Carry

200 m Front Rack Carry

300 m Farmer Carry

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Workout of the Day (Tuesday, August 30, 2016)

Technical:
5×2 OHS

Metabolic:
4 RFT:
20 Cal Row
20 Push Ups
20 KB Snatch 24/16
20 Goblet Squats or 20 Pistols

Stabilization:
20 Partial Turkish Get Ups

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Workout of the Day (Monday August 29, 2016)

Technical:
5 X 3 Barski Snatch
Metabolic:
10, 8, 6, 4, 2 Snatch 135/95

100, 80, 60, 40, 20 Double Unders 
Stabilization:
50 Dips (bar or ring) 

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Workout of the Day (Friday August 26, 2016)

Technical: 
Find Max Set of 3 Front Squats-From the Floor
Metabolic: 
10 min Ascending Rep Ladder:

1 Front Squat 155-225/115-155

1 Bar Muscle Up

2 Front Squat

2 Bar Muscle Up

3

3

4

4…
Stabilization:
100 Sit-ups for Time

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Workout of the Day (Thursday August 25, 2016)

Technical:
3 X 3 Back Squats @ 85% (build up to it, then do the 3 sets)
Metabolic:
50 Wall Ball

50 Power Cleans 95-115/65-75

50 Box Jump Overs 

**Complete 100 Double Unders Before Each Movement
Strength:

 

5 X 6 Back Rack Lunges (heavy!!) 

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Workout of the Day (Wednesday August 24, 2016)

Technical:
5 X 3 Power Clean & Push Jerk 
Metabolic:
Complete Three Rounds of:
400 m Run

7 Power Clean to OH 155-225/115-155

14 Toes to Bar
Stabilization:
HS/HS Walk/HSPU Practice 

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Workout of the Day (Tuesday, August 23, 2016)

Technical:
Heavy Single Thruster

Metabolic:
10 Rounds:
5 Thrusters @ 75-85%
10 Burpees over Bar
*thrusters should be unbroken for most sets, but challenging to do so

Stabilization:
30 Strict C2B
*Weighted if possible

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Workout of the Day (Monday August 22, 2016)

Technical:
5 X 6 Good Mornings
Metabolic:

400 m Run with MedBall 30/20#

21 Deadlifts 225/155*no drop from the top

400 m Run with Ball

15 Deadlifts *no drop from top

400 m Run with Ball

9 Deadlifts *no drop from top

400 m Run with Ball
Stabilization:
100 m Backward MedBall Toss

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Workout of the Day (Friday August 19, 2016)

Technical:

Heavy single Snatch (any how)
Metabolic:
15, 12, 9 of:
Bar Muscle Ups

OHS 155-205/115-145

*the ohs should be done in 3 sets or less per round…
Stabilization:
EMOM X 5- perform 15 Sit-ups + 10 KB Seated Twists  

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Workout of the Day (Thursday August 18, 2016)

Technical

5 x 3 OHS

Metabolic
20 Wall Ball
20 DB Snatch (50/35)
100m Farmer Carry
15 Wall Ball
15 Db Snatch
250m Farmer Carry
10 Wall Ball
10 DB Snatch
400m Farmer Carry
50 Heavy Rope Double Unders

Stabilization
100 Disc Squats

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