Workout of the Day

Workout of the Day

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Workout of the Day postings


CLOSED SUNDAY December 23rd.

 Monday December 24th:

Classes at 9:00am, 10:00am, 4:00pm, and 5:00pm ONLY





Metcon:

"Fight Gone Bad!"

Three rounds of:
Wall-ball (20/14) (Reps)
Sumo deadlift high-pull (75/45) (Reps)
Box Jump (20) (Reps)
Push-press (75/45) (Reps)
Row (Calories)
Rest 1 min

In this workout you move from each of five stations after a minute.The
clock does not reset or stop between exercises. This is a five-minute
round from which a one-minute break is allowed before repeating. On call
of "rotate", the athletes must move to next station immediately for
best score. One point is given for each rep, except on the rower where
each calorie is one point.



Skill:

EMOM 5 min
40 du

Metcon:

4 rds

10 thrusters (95/65)

20 med ball su (20/14)

Cashout (optional):
20 turkish get ups (10 per arm) alternating




Metcon:

800 m run
then
5 rds
12 WB (20/14)
8 GTS (115/85)
4 FS
then

800m run

Cashout (optional): goat work





Strength:

Max rep goblet squat x 3
rest as needed btw attempts

Skill:

5 rds NOT for time
50 du
3 MU
2 rope climbs
20 GHD SU
5 skin the cat



Strength:

Dead lift 5 x 3

Metcon:

"Cindy"

AMRAP 20 min
5 pull-ups
10 push ups
15 squats



Strength:

OHS 8 x 3
Push Press 5 x 3
Front squat 5 x 3



Strength:

Bear complex 5 x 2

Metcon:

6 rds
in 3 min
500m row
Max rep wall ball (20/14) with remaining time
rest 3 min




Metcon:

100 burpee pull-ups
or
100 burpee box jumps

Cashout (optional):
5 x 50 ft farmer carry



Strength:

BS 8 x 3
OHP 5 x 2

Skill:

3 rds NOT for time
10 CTB pu
50 du
12 HSPU
6 tall box jumps



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