Workout of the Day

Workout of the Day

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Workout of the Day postings


Choose from:

Skill work
Make-up Monday's or Tuesday's WOD
Rowing Club
Mobility
Active recovery



Friday preview:
A.
In 14 min build to a heavy split jerk

B.
10 - 1
Cleans (95/65)
HSPU
Front Rack Lunge Steps (alt legs)





A.
Front Squat
8 x 2 with a 2 sec pause at the bottom of each rep
Begin at 50% of 1RM adding weight each set.

B.
Team Rowing Race
In teams of 2 row 10 min for max distance.
Partners may alternate as frequently as desired
During "rest", each team must accumulate 100 med ball su (20/14)



Thursday preview:
Choose from:

Skill work
Make-up Monday's or Tuesday's WOD
Rowing Club
Mobility
Active recovery





A.
3 rds
3 muscle ups
5 HSPU (strict)
200 m run
rest 2 min

B.
3 rds
Row/AD for cal (40/30)
20 deadlifts (205/145)
10 box jumps (24/20)
rest 6
Score is time to complete each interval separately


Wednesday preview:

A.
Front Squat
8 x 2 with a 2 sec pause at the bottom of each rep
Begin at 50% of 1RM adding weight each set.

B.
Team Rowing Race
In teams of 2 row 10 min for max distance.
Partners may alternate as frequently as desired
During "rest", each team must accumulate 100 med ball su (20/14)





A.
Back squat
10 x 2 with 1 sec pause at bottom
begin at 55% adding weight each set.
Rest < 90 sec btw sets.
Stop if fail a rep.

B.
5 rds
20 wall ball (20/14)
rest 30 sec
Rest begins after 20th wall ball returns to ground.

C.
EMOM 10 min
12 ring push-ups
If you fail to complete a round in the minute, skip the following round.


Tuesday preview:

A.
3 rds
3 muscle ups
5 HSPU (strict)
200 m run
rest 2 min

B.
3 rds
Row/AD for cal (40/30)
20 deadlifts (205/145)
10 box jumps (24/20)
rest 6
Score is time to complete each interval separately





Mobility 4:00pm


Monday preview:

A.
Back squat
10 x 2 with 1 sec pause at bottom
begin at 55% adding weight each set.
Rest < 90 sec btw sets.
Stop if fail a rep.

B.
5 rds
20 wall ball (20/14)
rest 30 sec
Rest begins after 20th wall ball returns to ground.

C.
EMOM 10 min
12 ring push-ups
If you fail to complete a round in the minute, skip the following round.





A.
In teams of 2 with partners alternating movements:
6 rds
15 deck squats
15 box jumps (24/20)
15 cal row
15 GTS (115/85)
15 HSPU


Sunday preview:
Mobility 4:00pm

 





*** classes at 6, 7, 8:30am & noon ONLY. Robby's 7th Annual Birthday WOD at 5:45pm

A.
Back squat
5 x 3

B.
5 min AMRAP
3 ctb pull-ups
3 front squats (95/65)
6 ctb pull-ups
6 front squats
9 ctb pull-ups
9 front squats
carry on in this fashion until the 5 min are complete


Saturday preview:

A.
In teams of 2 with partners alternating movements:
6 rds
15 deck squats
15 box jumps (24/20)
15 cal row
15 GTS (115/85)
15 HSPU





A.
In 20 min build to a heavy clean

B.
21, 15, 9
GHD su
KB swings (53/35)


Friday preview:
*** there are no 4:30 or 5:30pm classes today.  Robby's 7th Annual Birthday WOD at 5:45pm


A.
Back squat
5 x 3

B.
5 min AMRAP
3 ctb pull-ups
3 front squats (95/65)
6 ctb pull-ups
6 front squats
9 ctb pull-ups
9 front squats
carry on in this fashion until the 5 min are complete





Choose from:

Skill work
Make-up Monday's or Tuesday's WOD
Rowing Club
Mobility
Active recovery


Thursday preview:

A.
In 20 min build to a heavy clean

B.
21, 15, 9
GHD su
KB swings (53/35)





A.
Deadlift
25, 20, 15, 10, 5

B.
3 rds
45 sec push-ups
45 sec sit-ups
45 sec thrusters (45/35)
45 sec rest
Score each rd separately. Record all 3 scores.



Wednesday preview:
Choose from:

Skill work
Make-up Monday's or Tuesday's WOD
Rowing Club
Mobility
Active recovery


 





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