Workout of the day: 16 augustus 2018

HEAVY DAY

RX
Sumo deadlift
1 1 1 1 1 1
3 min rest

Scaled
Sumo deadlifts
5 x 10-15 reps
90-120 sec rest

Sprint

RX
For time:
100 Med ball cleans 9/6kg

Target: <5 min
Time cap: 8 min

Scaled
For time:
50 or 75 Med ball cleans

GYMNASTICS

Skill: Bar muscle up

METCON

RX
5 rounds for time:
1 Bar muscle up
10 Ring dips
15 V-ups

Scaled
5 Rounds for time:
5 C2B/pull ups
10 Dips
15 Tuck ups

Workout of the day: 15 augustus 2018

METCON

RX
For time:
1000/800m Row
20 Toes to bar
100 Double unders
10 Bar muscle ups
100 Pushups
10 Bar muscle ups
100 Double unders
20 Toes to bar
1000/800m Row

Time cap: 30 min
Target: 20-25 min

Scaled
For time:
1000/800m Row
20 Tuck ups
100 Single unders
10 Jumping bar muscle ups
100 Box pushups
10 Jumping bar muscle ups
100 Single unders
20 Tuck ups
1000/800m Row

Workout of the day: 14 augustus 2018

STRENGTH

RX
Front squat
5 x 1 reps
3 min rest

Scaled
Front squats
5 x 10-15 reps
90-120 sec rest

METCON

RX
For time:
21-15-9
Burpee box jumps 24/20″
Squat cleans 65/45kg

Target: <8 min
Time cap: 11 min

Scaled
For time:
15-12-.9
Burpee box step ups 24/20″
(Hang) squat cleans

RX+
For time:
21-15-9
Burpee box jumps 24/20″
Squat cleans 70/50kg

Workout of the day: 13 augustus 2018

METCON

RX
20 min AMRAP
10 Women makers 20/12,5kg
20 Alt. lunges 20/12,5kg
10 Handstand pushups
20 Anchored situps

Target: 4-5 Rounds

Scaled
20 min AMRAP
10 Women makers
20 Alt. lunges
10 Box handstand pushups
20 Anchored situps

RX+
20 min AMRAP
10 Women makers 22,5/15kg
20 Alt. lunges 22,5/15kg
10 Handstand pushups
20 Anchored situps

Workout of the day: 12 augustus 2018

STRENGTH

RX
Bench press
4 x 3 reps
2-3 min rest

Scaled
Bench press
4 x 10-15 reps

METCON

RX
10 min AMRAP
8 Triple unders
12 Abmat situps
16 Kettlebell swings 24/16kg

Scaled
10 min AMRAP
8 Double unders
12 Abmat situps
16 Kettlebell swings

RX+
10 min AMRAP
8 Triple unders
12 V-ups
16 Kettlebell swings 32/24kg

Workout of the day: 11 augustus 2018

STRENGTH

RX
10 min to build up to a heavy 3 rep
Thruster
(from the rack)

Scaled
Thrusters
4 x 10 reps

METCON

Lowlands Throwdown Qualifier 3 2017
For time:
42-30-18

Cal row

Thrusters 20/15kg
Burpees over rower
Time cap: 25 min

All divisions

Only scale if it is not safe