Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
5 x 1

B.
400m run
7 cleans (BW)
40 double unders
5 cleans
25 GHD su
3 cleans


Saturday preview:

A.
In teams of 3 w/1 partner working at a time changing partners every 10 reps:
160 cal Ski
210 box jumps (24/20)
150 pull-ups
90 burpees
30 deadlift (33% team BW)
1600m run
(together)





A.
EMOM 4 min
12 wall ball (20/14)
EMOM 6 min
9 thrusters (95/65)
EMOM 8 min
Row cal (20/16)


Friday preview:

A.
Back squat
5 x 1

B.
400m run
7 cleans (BW)
40 double unders
5 cleans
25 GHD su
3 cleans





A.
Bench Press
5 x 2

B.
21, 15, 9
Toe-to-bar
HSPU


Thursday preview:

A.
EMOM 4 min
12 wall ball (20/14)
EMOM 6 min
9 thrusters (95/65)
EMOM 8 min
Row cal (20/16)





A.
EMOM 5 min
30 double unders

B.
3 rds
800m run
5 deadlifts (150% bw)
20 burpees
rest 6 min


Wednesday preview:

A.
Bench Press
5 x 2

B.
21, 15, 9
Toe-to-bar
HSPU





A.
Deadlift
5 x 3

B.
Front rack WTD Lunge
5 x 10 (alt leg 75% bw)

C.
30 GHD su


Tuesday preview:

A.
EMOM 5 min
30 double unders

B.
3 rds
800m run
5 deadlifts (150% bw)
20 burpees
rest 6 min





CLOSED


Monday preview:

A.
Deadlift
5 x 3

B.
Front rack WTD Lunge
5 x 10 (alt leg 75% bw)

C.
30 GHD su





A.
In teams of 3 w/ partners completing full rds:
9 rds
12 KB swings (62/53)
9 burpee OTB jumps (20")
6 cleans (75% BW)
400m run


Sunday preview:
CLOSED

 





A.
20 min skill session

B.
50 GHD su
15 OHS (95/65)
25' OH walking lunge steps
15 HSPU
25' OH walking lunge steps


Saturday preview:

A.
In teams of 3 w/ partners completing full rds:
9 rds
12 KB swings (62/53)
9 burpee OTB jumps (20")
6 cleans (75% BW)
400m run





A.
Back squat
5 x 3

B.
Row
500, 400, 300, 200, 100
rest 1 min btw


Friday preview:

A.
20 min skill session

B.
50 GHD su
15 OHS (95/65)
25' OH walking lunge steps
15 HSPU
25' OH walking lunge steps





A.
AMRAP 17 min
100 double unders
30 HSPU
30 CTB pu
30 goblet squats (53/35)
30 wall ball (20/14)


Thursday preview:

A.
Back squat
5 x 3

B.
Row
500, 400, 300, 200, 100
rest 1 min btw





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