Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Hang Clean
5 x 1

B.
10 - 1 ladder
KB swing (53/35)
OH lunge steps (45/35)



Wednesday preview:
A.
EMOM 6 min
30 double unders

B.
50 Burpees
then
5 Rds
10 STO (95/65)
10 Pull-Ups
10 Box Jumps (24/20)
10 OHS
then
Run 800m





A.
Front squat
5 x 1

B.
21, 15, 9
Wall ball (20/14)
Burpee



Tuesday preview:
A.
Hang Clean
5 x 1

B.
10 - 1 ladder
KB swing (53/35)
OH lunge steps (45/35)





Mobility 4:00pm


Monday preview:
A.
Front squat
5 x 1

B.
21, 15, 9
Wall ball (20/14)
Burpee





A.
In teams of 3 w/ 1 person working at a time:
200 box jumps (24/20)
150 wall ball (20/14)
100 cal ski
50 CTB pu
AMRAP deadlifts (185/135)
24 min time cap


Sunday preview:
Mobility 4:00pm





A.
100 double unders
35 pull-ups
30 KB swings (53/35)
25 toe-to-bar
20 push-ups
15 deck squats
10 burpee muscle-ups



Saturday preview:
A.
In teams of 3 w/ 1 person working at a time:
200 box jumps (24/20)
150 wall ball (20/14)
100 cal ski
50 CTB pu
AMRAP deadlifts (185/135)
24 min time cap





A.
OHP
5 x 2

B.
3 rds
40 wall ball (20/14)*
rest 3 min
*do 8 burpees anytime you break in the set



Friday preview:
A.
100 double unders
35 pull-ups
30 KB swings (53/35)
25 toe-to-bar
20 push-ups
15 deck squats
10 burpee muscle-ups





A.
Front squat
5 x 3

B.
AMRAP 7 min
1 deadlift (200% BW)
3 strict deficit HSPU
25 double unders



Thursday preview:
A.
OHP
5 x 2

B.
3 rds
40 wall ball (20/14)*
rest 3 min
*do 8 burpees anytime you break in the set





A.
20 min skill session

B.
EMOM 12 min
3 ring muscle-ups

C.
30 GHD su



Wednesday preview:
A.
Front squat
5 x 3

B.
AMRAP 7 min
1 deadlift (200% BW)
3 strict deficit HSPU
25 double unders





A.
Hang Clean
5 x 2

B.
3 rds
400m run
15 OHS (95/65)


Tuesday preview:

A.
20 min skill session

B.
EMOM 12 min
3 ring muscle-ups

C.
30 GHD su





Mobility 4:00pm


Monday preview:

A.
Hang Clean
5 x 2

B.
3 rds
400m run
15 OHS (95/65)





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