Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Bench press
5 x 3

B.
3 rds
400m run
10 front squats (85% bw)
Bench press


Tuesday preview:

A.
Deadlift
5 x 5

B.
3 rds
9 HPC (60% bw)
6 STO
3 front squat





CLOSED


Monday preview:
A.
Bench press
5 x 3

B.
3 rds
400m run
10 front squats (85% bw)





A.
In teams of 4 with teammates moving through stations one after the other:
AMRAP 44 min
Min 1 Ski cal
Min 2 rest
Min 3 Row cal
Min 4 rest


Sunday preview:
CLOSED





A.
20 min skill session

B.
5 rds
15 deadlifts (bw)
12 wall ball (20/14)
200 m run


Saturday preview:

A.
In teams of 4 with teammates moving through stations one after the other:
AMRAP 44 min
Min 1 Ski cal
Min 2 rest
Min 3 Row cal
Min 4 rest





A.
Front squat
3.3.3.3.3.3.3

B.
30 GHD su


Friday preview:

A.
20 min skill session

B.
5 rds
15 deadlifts (bw)
12 wall ball (20/14)
200 m run





A.
0-8 min
1k row
8-16 min
800m run
16-24 min
1k row
800m run
24 -26 min
50 kb swings (53/35)
If you fail to complete the work in the time prescribed, the workout ends


Thursday preview:

A.
Front squat
3.3.3.3.3.3.3

B.
30 GHD su





A.
In 20 minutes build to a heavy clean

B.
AMRAP 9min
9 squat
6 HSPU
3 OTB jumps (24/20)


Wednesday preview:

A.
0-8 min
1k row
8-16 min
800m run
16-24 min
1k row
800m run
24 -26 min
50 kb swings (53/35)
If you fail to complete the work in the time prescribed, the workout ends





A.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 101016

B.
21, 15, 9
OHS (95/65)
CTB pu


Tuesday preview:

A.
In 20 minutes build to a heavy clean

B.
AMRAP 9min
9 squat
6 HSPU
3 OTB jumps (24/20)





Mobility 4:00pm


Monday preview:
A.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 101016

B.
21, 15, 9
OHS (95/65)
CTB pu





A.
In teams of 2 w/ 1 partner working at a time:
The Mashup (15.5 - 16.5 - 17.5)
27, 21, 15, 9 (95/65)
Row cal
Thrusters
21, 18, 15, 12, 9, 6, 3
Thrusters
Burpees
10 rds
9 thrusters
35 double unders


Sunday preview:

Mobility Jam 
Noon to 4:00pm





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