WORKOUT OF THE DAY

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April 18, 2019

Week #4 of "Grunt Work".
Full cycle details in "Workout Prep Notes".

Three parts today.

1. Strict Handstand Pushups. Checking in for a screen shot of where we currently are, as we approach 1/3rd of the way through "Grunt Work".

2. Barbell Cycling.

3. Conditioning,...

April 18, 2019

Week #4 of Grunt Work.

After a weight intensive Monday, an all conditioning Tuesday. Two parts, with the focus of effort being on a benchmark of ours - "Boat Race". A recovery based piece to finish, incorporating the sled pull.

ACTIVATION
300m Row + :30s Spidermans
2...

April 18, 2019

Week #4 of "Grunt Work".
Full cycle details posted in "Workout Prep Notes".

After our first three weeks of ascending back squat percentages, we are taking a brief recovery from the heavier weights. Not a full deload week (3 weeks out there), but a chance to recover fo...

April 18, 2019

ACTIVATION
3:00min Run/Skip/Bike or Row

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Metcon (AMRAP - Rounds and Rep...

April 18, 2019

Closing out week #3 of "Grunt Work".

Starting out Saturday with squat clean cycling.
A repeat from Tuesday, March 12, let's aim to beat our last complex score.

Following, the option to complete our conditioning for the day as a team of three, or individually. Wreckba...

April 18, 2019

2 Rounds
250m Row/Run
6 Spiderman & Reach
6 Active Samson
6 Pushups
6 Ring Rows

Jesus WOD (Time)

Jesus WOD

14 rds FT (45 min. TC)

10 Deadlifts (95/65)
10 Squat Cleans
10 Push Press

50 ft of Walking Lunges with barbell on back.
Walk back to start point.
At no point doe...

April 18, 2019

ACTIVATION
3:00min Run/Skip/Bike or Row

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (3-2-1 x 3)

Bench P...

April 18, 2019

Week #3 of Grunt Work.
Full cycle details posted in "Workout Prep Notes".

Starting our Wednesday with some strength work.
Building on last week's front squats and deadlifts, we'll finish our barbell work for the day with a tempo bench press.

Conditioning to follow, w...

April 16, 2019

Week #3 of Grunt Work.
A three-part workout as our training today, starting every 10:00. Time remaining after completion is rest.

On the 0:00... Weights:
"Grace" (30 CJ for time)

On the 10:00... Gymnastics:
30 HSPU + 30 Bar MU

On the 20:00... Monostructural
1 Mile R...

April 16, 2019

Week #3 of "Grunt Work".
Full cycle details posted in "Workout Prep Notes".

Today is iteration 3/3 of our back squat micro-progression. Increasing 2% to all sets from last week, we will be changing to our second micro-progression (3 weeks as well) starting next week.

...

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