WORKOUT OF THE DAY

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September 30, 2018

Workout Definition

Week 3, building upon snatch and back squat percentages.

A gymnastic AMRAP with a recovery row to finish our Monday.

1min Row/Bike
1min Active Spidermans
1min Active Samson
1min Wall Squats

PVC/Barbell Warmup
5 Good Mornings
5 Back Squats
5 Snatch...

September 30, 2018

400m Run

Tabata KB swings
8 rounds
:10 on :20 off

3 rounds:
:30s plank
20 plank shoulder taps
:30 Hollow Hold

Metcon (No Measure)

3 Sets not for Time
8/8 Front Rack DB Step-Ups
8 Ball Slams
8 Ring Dips

Metcon (No Measure)

EMOM 16
Min. 1 10-16 box jump overs
2. 10-16 DB S...

September 30, 2018

Two parts today:

Conditioning, coupling a run "buy-in" with rounds of the "Bergeron Beep Test".

Midline Conditioning to finish.
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WARMUP

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking S...

September 30, 2018

Week three on our clean progression, building over the course of a total of (5) weeks.

1. Clean Primer
2. Clean Training
3. Front Squat
Building upon last week on all three.

Conditioning to follow, combining snatches and clean and jerks with double-unders.
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September 30, 2018

WARMUP
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Bench Press (3x3,3x2,3x1)

3 Se...

September 30, 2018

Opening our day with barbells.

Push press to start, building to a 10-Rep heavy for the day.
Deadlifts to follow, building one final time in this repetition scheme, adding an additional 2% to each lift from last week.

Conditioning to follow - an ascending ladder, and...

September 30, 2018

Warm-up

Two parts today:

Conditioning, reaching into the mid to longer range with good volume on both the assault bike and rower.

Gymnastic conditioning, building out strict strength.
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:45 sec each
Active Spiderman
Active Samson
Walkouts

Barbell Warmup
5 Good Mor...

September 30, 2018

Week 3, building upon snatch, pulls, and back squat percentages.

Following, a sprint chipper to finish our Monday.

WARMUP
400m Run

Barbell
5 Good Mornings
5 Back Squat
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

Snatch (EMOM 1...

September 30, 2018

4 Sets Not For Time
10 Banded Press
10 DB snatch
45sec Deadbug

Metcon (No Measure)

4 Sets - Not For Time
10 DB Floor Press (alternating arms every rep - hold nonworking arm at top of rep)
10 Clap Push Ups
8 Renegade Rows

Metcon (No Measure)

3 Sets @ tough effort
Row 400m
1...

September 30, 2018

THE CROSSCHECK CUP
Friends & Family Welcome!
5TH YEAR ANNIVERSARY PARTY!
Team Black Vs. Team White

WARMUP

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats...

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