Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
10k row



Saturday preview:
A.
4 rds
50 cal ski
15 burpee box jumps (24/20)
50 double unders
5 deadlift (175% bw)
rest 7 min




A.
5 rds
Bear complex

B.
AMRAP 6 min
7 pull-ups
14 sit-ups
21 walking lunges



Friday preview:
A.
10k row




A.
3 rds NOT for time:
10 HSPU
2 bar muscle-ups
30 sec L-sit

B.
"Fran"
21, 15, 9
Thrusters (95/65)
Pull-ups

compare with 052915


Thursday preview:
A.
5 rds
Bear complex

B.
AMRAP 6 min
7 pull-ups
14 sit-ups
21 walking lunges




A.
In 14 minutes build to a heavy OHS double

B.
3 rds
w/a 3 min running clock
500m row
max rep burpees over the erg
rest 3 min

C.
300 sec FLR



Wednesday preview:
A.
3 rds NOT for time:
10 HSPU
2 bar muscle-ups
30 sec L-sit

B.
"Fran"
21, 15, 9
Thrusters (95/65)
Pull-ups

compare with 052915




A.
EMOM 6 min
40 double unders

B.
AMRAP 14 min
5 power snatch (50% bw)
10 push-ups
15 box jumps (24/20)

C.
Optional cashout
50 wall ball AFAP (20/14)



Tuesday preview:
A.
In 14 minutes build to a heavy OHS double

B.
3 rds
w/a 3 min running clock
500m row
max rep burpees over the erg
rest 3 min

C.
300 sec FLR




Mobility 4:00 - 5:15pm


Monday preview:
A.
EMOM 6 min
40 double unders

B.
AMRAP 14 min
5 power snatch (50% bw)
10 push-ups
15 box jumps (24/20)

C.
Optional cashout
50 wall ball AFAP (20/14)




A.
3 rds
400m plate carry (45/35)
40 push-ups
40 squats
40 med ball su (20/14)
then
In 7 min build to a max rep OHS



Sunday preview:
Mobility 4:00 - 5:15pm




A.
OHP
5, 3, 1

B.
AMRAP 12 min
50 cal Ski
40 toe-to-bar
30 wall ball (20/14)
20 GTS (135/95)
10 muscle ups


Saturday preview:
A.
3 rds
400m plate carry (45/35)
40 push-ups
40 squats
40 med ball su (20/14)
then
In 7 min build to a max rep OHS




A.
Back squat
5, 3, 1

B.
Bench press
5, 3, 1

C.
DB curls
3 x 20 alt arms
rest as needed btw sets


Friday preview:
A.
OHP
5, 3, 1

B.
AMRAP 12 min
50 cal Ski
40 toe-to-bar
30 wall ball (20/14)
20 GTS (135/95)
10 muscle ups




** Classes at 5, 6, 7, 8:30am, & noon.  No evening classes.  Robby's Birthday Partner Workout at 6:00pm.  Everyone is welcome.  Gym opens at 5:30pm. **

A.
6 rds
Row 25 cal
Ski 15 cal
15 burpee
25 double unders
rest 3 min



Thursday preview:
A.
Back squat
5, 3, 1

B.
Bench press
5, 3, 1

C.
DB curls
3 x 20 alt arms

rest as needed btw sets




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