WORKOUT OF THE DAY

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December 31, 2018

Deload week.

With Christmas last week, and New Years tomorrow, we have purposefully planned our deload week here. After very strong weeks leading up to this point, the body and mind will only benefit from the time away from the gym this week. We will sustain training...

December 31, 2018

AMRAP 10:
1 Wall Walk
10 Wall Balls
20 Mountain Climbers
:30s Plank

Metcon (No Measure)

Strength Portion:

EMOM 20:
Min 1: 5 Strict Pull Ups
Min 2: 10 DB Reverse Lunges
Min 3: 10 DB Push Press
Min 4: 10 Hollow Rocks

Metcon (AMRAP - Reps)

"The Chief"

Five 3-minute AMRAPs

...

December 31, 2018

Alternating EMOM x 12 (3 Rounds):
Minute 1 - :50s Row
Minute 2 - 5 Scap Retractions + 7 Kip Swings + 9 Pushups
Minute 3 - :50s Bike
Minute 4 - 25-50' Handstand Walk (or :50s practice)

Metcon (AMRAP - Reps)

Saving Grace Team Version

Teams of 3, 30:00 Time Cap:

3 Rounds:
...

December 31, 2018

Starting our day with three attempts to establish a new Overhead Squat 1RM.

We'll transition then into a running clock section where we'll move through three "stations": Snatch Balance, a complex, and a build to a heavy set of 2 Squat Snatches.

A repeat conditioning...

December 31, 2018

Team,
Optional active recovery below.

Base today on how you feel upon waking in the morning, and, if on the fence... I would recommend taking a full rest day today. Purely to allow our mind and body to recover in these next two weeks with a handful of extra rest days,...

December 31, 2018

A strong volume day, much like Monday. Designed to be so with the recognition that tomorrow will be a rest day programmed, with the option for active recovery.

Starting our training day repeating a benchmark we completed early in the training cycle - "Bar Fight". Comp...

December 31, 2018

Line Drills
200 Meter Shuttle
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

12 Days of Christmas :Comptrain...

December 31, 2018

E2MOM

Every 2 minutes for 7 rounds, complete:
20-30 Double Unders
7 TTB

Metcon (No Measure)

EMOM 20

Min 1: 5 Pull-Ups (strict)
Min 2: 10 Alternating Pistols
Min 3: 20 Wall Balls
Min 4: 10 Push-ups
Min 5: REST

Metcon (Time)

5 Rounds for Time:

20/14 Calories Row/Bike
20 D...

December 31, 2018

Three parts today:

20-Rep Back Squat to start our day.

Rope climb conditioning to follow - 10 Repetitions for time.

Conditioning, in the form of a "down and back" chipper combining toes to bar, heavier power cleans, and biking.

ACTIVATION
Alternating EMOM x 12 (3 R...

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