Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
"17.5"
10 rds
9 thrusters (95/65)
35 double unders



Saturday preview:
A.
In teams of 3 with 1 person working at a time:
50 burpees
50 box jumps (24/20)
50 deadlift (225/155)
40 burpees
40 box jumps
40 deadlift
30 burpees
30 box jumps
30 deadlift
20 burpees
20 box jumps
20 deadlift
10 burpees
10 box jumps
10 deadlift
26 min time cap





A.
20 min skill session

B.
7 min AMRAP
3 HSPU
6 KB swing (53/35)
9 squat


Friday preview:

A.
"17.5"
10 rds
9 thrusters (95/65)
35 double unders





A.
Bench Press
5 x 3

B.
5 rds
9 pull-ups
9 thrusters (95/65)


Thursday preview:

A.
20 min skill session

B.
7 min AMRAP
3 HSPU
6 KB swing (53/35)
9 squat





A.
EMOM 30 min
Min 1 20 double unders + 3 burpees
Min 2 15 wall ball (20/14)
Min 3 5 deadlift (225/155) + 4 strict HSPU


Wednesday preview:

A.
Bench Press
5 x 3

B.
5 rds
9 pull-ups
9 thrusters (95/65)





A.
Front squat
3 x 3

B.
3 rds
10 HPC (70% BW)
500m row

C.
30 GHD su


Tuesday preview:

A.
EMOM 30 min
Min 1 20 double unders + 3 burpees
Min 2 15 wall ball (20/14)
Min 3 5 deadlift (225/155) + 4 strict HSPU





Mobility 4:00pm


Monday preview:
A.
Front squat
3 x 3

B.
3 rds
10 HPC (70% BW)
500m row

C.
30 GHD su





A.
In teams of 3 w/1 person working at a time:
AMRAP 27 min
3 cal ski
3 OHP (65/45)
3 front squat
6 cal ski
6 OHP
6 front squat
9 cal ski
9 OHP
9 front squat
continue adding 3 reps to each movement each round
12, 15, 18, 21, 24, ..... until 27 minutes is up.

Sunday preview:
Mobility 4:00pm





A.
"17.4"
AMRAP 13 min
55 deadlift (225/155)
55 wall ball (20/14)
55 cal row
55 HSPU




Saturday preview:
A.
In teams of 3 w/1 person working at a time:
AMRAP 27 min
3 cal ski
3 OHP (65/45)
3 front squat
6 cal ski
6 OHP
6 front squat
9 cal ski
9 OHP
9 front squat
continue adding 3 reps to each movement each round
12, 15, 18, 21, 24, ..... until 27 minutes is up.





A.
20 min skill session

B.
300 cal row


Friday preview:

A.
"17.4"
AMRAP 13 min
55 deadlift (225/155)
55 wall ball (20/14)
55 cal row
55 HSPU





A.
Bench Press
5, 4, 3, 2, 1

B.
12, 9, 6
Clean (BW)
CTB pu


Thursday preview:

A.
20 min skill session

B.
300 cal row





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