Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
"Zeus"

3 rds
30 wall ball (20/14)
30 SDHP (75/55)
30 box jump (20")
30 push press (75/55)
30 cal row
30 push-ups
10 back squat (BW)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


Saturday preview:

A.
In teams of 3 with 1 person working at a time:
Ski 3000m
100 burpee
Ski 2000m
100 deadlifts (245/185)
Ski 1000m
100 thrusters (65/45)





A.
Front squat
5 x 1

B.
20 min skill session


Friday preview:

A.
"Zeus"

3 rds
30 wall ball (20/14)
30 SDHP (75/55)
30 box jump (20")
30 push press (75/55)
30 cal row
30 push-ups
10 back squat (BW)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.





A.
EMOM 5 min
30 double unders

B.
400m run
27 kb swings (53/35)
400m run
21 kb swings
400m run
14 kb swings


Thursday preview:

A.
Front squat
5 x 1

B.
20 min skill session





A.
Hang Clean
5 x 1

B.
Back squat
4 x 7 02X2


Wednesday preview:

A.
EMOM 5 min
30 double unders

B.
400m run
27 kb swings (53/35)
400m run
21 kb swings
400m run
14 kb swings





A.
OHP
5 x 1

B.
21, 15, 9
pull-ups
box jumps (24/20)


Tuesday preview:

A.
Hang Clean
5 x 1

B.
Back squat
4 x 7 02X2





Mobility 4:00pm


Monday preview:
A.
OHP
5 x 1

B.
21, 15, 9
pull-ups
box jumps (24/20)





A.
In teams of 2 w/ 1 partner working at a time:
150 wall ball (20/14)
100 deadlifts (225/155)
800m run
50 ring muscle-ups
AMRAP burpee OTB jumps (24/20)
time cap 30 min


Sunday preview:
Mobility 4:00pm





A.
20 min skill session

B.
40 GHD su
400m run
40 double unders
40 OHS (95/65)


Saturday preview:

A.
In teams of 2 w/ 1 partner working at a time:
150 wall ball (20/14)
100 deadlifts (225/155)
800m run
50 ring muscle-ups
AMRAP burpee OTB jumps (24/20)
time cap 30 min





A.
Hang Clean
5 x 2

B.
500m Ski
50 cal AD
500m Row


Friday preview:

A.
20 min skill session

B.
40 GHD su
400m run
40 double unders
40 OHS (95/65)





A.
EMOM 6 min
8 box jumps

B.
20 min skill session

C.
In 12 minutes build to a heavy deadlift


Thursday preview:

A.
Hang Clean
5 x 2

B.
500m Ski
50 cal AD
500m Row





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