Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Bench press
5 x 2

B.
12, 9, 6
pull-ups
toe-to-bar
KB swing (70/53)


Wednesday preview:
A.
Front squat
3 x 3

B.
Clean cluster
4 sets
3.2.1

C.
300 sec FLR





A.
EMOM 5 min
30 double unders

B.
Back squat
10, 8, 6, 4, 2

C.
Optional cashout
35 GHD su


Tuesday preview:
A.
Bench press
5 x 2

B.
12, 9, 6
pull-ups
toe-to-bar
KB swing (70/53)





Mobility 4:00pm


Monday preview:
A.
EMOM 5 min
35 double unders

B.
Back squat
10, 8, 6, 4, 2

C.
Optional cashout
35 GHD su





A.
In teams of 2:
3 rds
400m farmer carry (70/53)
400m run
400m OH plate carry (35/25)


Sunday preview:
Mobility 4:00pm





A.
3 rds
20 cal row
15 wall ball (20/14)
12 CTB pu


Saturday preview:
A.
In teams of 2:
3 rds
400m farmer carry (70/53)
400m run
400m OH plate carry (35/25)





A.
In 20 minutes build to a heavy snatch

B.
EOMOM 10 min
Hang Snatch, Snatch, OHS


Friday preview:
A.
3 rds
20 cal row
15 wall ball (20/14)
12 CTB pu





A.
100 burpees
100 KB swings (53/35)
100 toe-to-bar
100 OHS (75/55)


Thursday preview:
A.
In 20 minutes build to a heavy snatch

B.
EOMOM 10 min
Hang Snatch, Snatch, OHS





A.
EMOM 6 min
10 box jumps

B.
Back squat
8 x 3


Wednesday preview:
A.
100 burpees
100 KB swings (53/35)
100 toe-to-bar
100 OHS (75/55)





A.
TGU
20 alt arm (53/35)

B.
9, 6, 3
Deadlift (200% BW)
200m run


Tuesday preview:
A.
EMOM 6 min
10 box jumps

B.
Back squat
8 x 3





CLOSED


Monday preview:
A.
TGU
20 alt arm (53/35)

B.
9, 6, 3
Deadlift (200% BW)
200m run





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