Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
800m run
40 squats
40 sit-ups
40 push-ups
800m run
30 med ball cleans (20/14)
30 med ball su
30 Russian KB swings (53/35)
800m run
20 wall ball
20 toe-to-bar
20 KB swings
800m run


Sunday preview:
Mobility 4:00pm





A.
Bench press
5 x 5

B.
Ski cal (45/35)
20 HSPU
400m run
40 pull-ups
20 back squats (bw)


Saturday preview:

A.
800m run
40 squats
40 sit-ups
40 push-ups
800m run
30 med ball cleans (20/14)
30 med ball su
30 Russian KB swings (53/35)
800m run
20 wall ball
20 toe-to-bar
20 KB swings
800m run





A.
5k row


Friday preview:

A.
Bench press
5 x 5

B.
Ski cal (45/35)
20 HSPU
400m run
40 pull-ups
20 back squats (bw)





A.
Back squat
5 x 3

B.
5 sets
Clean cluster
2.2.2

C.
3 rds
1 min FLR
30 sec rest


Thursday preview:

A.
5k row





A.
20 min skill session

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


Wednesday preview:

A.
Back squat
5 x 3

B.
5 sets
Clean cluster
2.2.2

C.
3 rds
1 min FLR
30 sec rest





A.
Deadlift
5 x 5

B.
3 rds
12 front squats (115/85)
9 box jumps (24/20)
6 push press


Tuesday preview:

A.
20 min skill session

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





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

 





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