Workout of the Day

Workout of the Day

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Workout of the Day postings


Mobility 4:00pm





A.
in teams of 3 w/1 partner working at a time:
AMRAP 42 min
150 stationary OH wtd lunges (45/35)
90 deadlifts (155/105)
60 HSPU
30 CTB pu
Run 400m (together)


Sunday preview:
Mobility 4:00pm





A.
In 15 minutes build to a heavy clean

B.
1 legless rope climb 15'
25 GHD su
30 KB swings (62/44)
25 toe-to-bar
400m ski


Saturday preview:

A.
in teams of 3 w/1 partner working at a time:
AMRAP 42 min
150 stationary OH wtd lunges (45/35)
90 deadlifts (155/105)
60 HSPU
30 CTB pu
Run 400m (together)





A.
On a 10 min clock:
4 rds
40 double unders
800m run
200m row


Friday preview:

A.
In 15 minutes build to a heavy clean

B.
1 legless rope climb 15'
25 GHD su
30 KB swings (62/44)
25 toe-to-bar
400m ski

 





A.
Bench Press
5 x 1

B.
Deadlift
5 x 1

C.
GHD su
3 x 15
rest as needed


Thursday preview:

A.
On a 10 min clock:
4 rds
40 double unders
800m run
200m row





A.
Back squat
5 x 5

B.
5 rds
5 burpee box jumps (24/20)
5 strict HSPU
5 clean/wall ball (20/14)


Wednesday preview:

A.
Bench Press
5 x 1

B.
Deadlift
5 x 1

C.
GHD su
3 x 15
rest as needed





A.
20 min skill session

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 101216


Tuesday preview:

A.
Back squat
5 x 5

B.
5 rds
5 burpee box jumps (24/20)
5 strict HSPU
5 clean/wall ball (20/14)





Mobility 4:00pm


Monday preview:

A.
20 min skill session

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 101216





A.
In teams of 3 w/1 partner working at a time changing partners every 10 reps:
160 cal Ski
210 box jumps (24/20)
150 pull-ups
90 burpees
30 deadlift (33% team BW)
1600m run (together)


Sunday preview:
Mobility 4:00pm

 





A.
Back squat
5 x 1

B.
400m run
7 cleans (BW)
40 double unders
5 cleans
25 GHD su
3 cleans


Saturday preview:

A.
In teams of 3 w/1 partner working at a time changing partners every 10 reps:
160 cal Ski
210 box jumps (24/20)
150 pull-ups
90 burpees
30 deadlift (33% team BW)
1600m run
(together)





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