Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
5 rds
Bear Complex


Friday preview:

A.
OHP
5 x 5

B.

AMRAP 7 min
3 OTB jumps (24/20)
6 pull-ups
9 thrusters (75/55)





A.
20 min skill session

B.
800m run
40 box jumps (24/20)
30 OHS (45/35)
20 burpees
10 HSPU
5 ring muscle-ups


Thursday preview:

A.
5 rds
Bear Complex





A.
Hang Clean
5 x 3

B.
AMRAP 7 min
6 toe-to-bar
9 KB swings (53/35)
12 squats


Wednesday preview:

A.
20 min skill session

B.
800m run
40 box jumps (24/20)
30 OHS (45/35)
20 burpees
10 HSPU
5 ring muscle-ups





A.
Front squat
5 x 5

B.
3 rds
25 double unders
10 CTB pull-ups
5 strict HSPU


Tuesday preview:

A.
Hang Clean
5 x 3

B.
AMRAP 7 min
6 toe-to-bar
9 KB swings (53/35)
12 squats





Mobility 4:00pm


Monday preview:
A.
Front squat
5 x 5

B.
3 rds
25 double unders
10 CTB pull-ups
5 strict HSPU





A.
In teams of 3 with 1 person working at a time:
Ski 3000m
100 burpee
Ski 2000m
100 deadlifts (245/185)
Ski 1000m
100 thrusters (65/45)


Sunday preview:
Mobility 4:00pm





A.
"Zeus"

3 rds
30 wall ball (20/14)
30 SDHP (75/55)
30 box jump (20")
30 push press (75/55)
30 cal row
30 push-ups
10 back squat (BW)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.


Saturday preview:

A.
In teams of 3 with 1 person working at a time:
Ski 3000m
100 burpee
Ski 2000m
100 deadlifts (245/185)
Ski 1000m
100 thrusters (65/45)





A.
Front squat
5 x 1

B.
20 min skill session


Friday preview:

A.
"Zeus"

3 rds
30 wall ball (20/14)
30 SDHP (75/55)
30 box jump (20")
30 push press (75/55)
30 cal row
30 push-ups
10 back squat (BW)

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.





A.
EMOM 5 min
30 double unders

B.
400m run
27 kb swings (53/35)
400m run
21 kb swings
400m run
14 kb swings


Thursday preview:

A.
Front squat
5 x 1

B.
20 min skill session





A.
Hang Clean
5 x 1

B.
Back squat
4 x 7 02X2


Wednesday preview:

A.
EMOM 5 min
30 double unders

B.
400m run
27 kb swings (53/35)
400m run
21 kb swings
400m run
14 kb swings





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