workout of the day
Current Program: HWPO AFFILIATE
Monday - Jan 12
snatch
EMOM 8:
1 Power Snatch
2 Squat Snatch
@ 65-75%
Score: Weight on all 8 sets
Time Cap: 8:00
metcon
1 Round For Time:
10 Overhead Squats @ 135/95lbs
12 Chest to Bar
20/16 Cal Row / Ski / Bike / 400m Run
Rest 1:00
2 Rounds For Time:
7 Overhead Squats @ 135/95lbs
10 Chest to Bar
16/12 Cal Row / Ski / Bike / 200-400m Run
Rest 1:00
3 Rounds For Time:
5 Overhead Squats @ 135/95lbs
8 Chest to Bar
12/10 Cal Row / Ski / Bike / 200m Run
RX+:
Chest to Bar: R1: 15, R2: 12, R3: 10
Score: Total Time, including rest
Time Cap: 16:00
Tuesday - Jan 13
back squat
6 Sets:
1 x 5 @ 65%
1 x 4 @ 70%
1 x 3 @ 75%
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
Score: Weight
Time Cap: 15:00
Metcon
AMRAP 12
3-6-9-12-15-18-21....
Dumbbell Power Cleans @ 50/35 lbs x 2
*After every set of power Cleans complete:
- 6 Burpee Box Jumps @ 30/24
Score: Total reps on Dumbbell Power Cleans
Time Cap: 12:00
wednesday - Jan 14
metcon
“Goat Day”
Chose on Gymnastics movement from the following:
- 2-8 Handstand Push ups
- 1-5 Ring Muscle ups
Chose a Monostructural Movement from the following:
- 15/12 Calorie Row / Bike / Ski
- 4-8 Shuttle Runs
EMOM 20
Odd: Gymnastics Movement
Even: Monostructural Movement
Score: Comment
Time Cap: 20:00
thursday - Jan 15
metcon
6 Rounds For Time:
2 Rope Climbs
12 Deadlifts @ 185/135 lbs
50' Body Weight Walking Lunge
Score: Time
Time Cap: 12:00
HANG CLEAN
Take 10:00 to work up to a Heavy / Max Hang Clean
Score: Weight
Friday - Jan 16
metcon
AMRAP 20:
4 Dumbbell Thrusters @ 2 x 50/35lbs
6 Toes to Bar
24 Double Under
Score: Rounds & Reps
Time Cap: 20:00
saturday - Jan 17
For Time, In Pairs, one partner working at a time.
100/75 Calorie Row / Ski / Bike / 1200m Run
110 Push ups
120 Dumbbell Snatch @ 53/35 lbs
130 Wall Balls @ 20/14 lbs
RX+: Weighted Push ups @ 25/15lbs
Score: Time
Time Cap: 30:00