Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Deadlift
5, 3, 1

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

C.
GHD su
2 x 25
rest as needed btw sets



Wednesday preview:

There
will be no afternoon classes today (4, 5, 6, or 7pm).  Instead make plans to come to Robby's 6th Annual Birthday WOD at 6:00pm. Expect a long partner WOD.  All are welcome!

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




A.
Gymnastic Skill Day



Tuesday preview:
A.
Deadlift
5, 3, 1

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

C.
GHD su
2 x 25
rest as needed btw sets




Mobility

4:00 - 5:15pm


Monday preview:
A.
Gymnastic Skill Day





A.
w/ a 26 min running clock
21, 15, 9
Row cal
STO (95/65)
at 7:00 min
9, 6, 3
Bear
5 x double unders
at 14:00 min
100 KB swings (53/35)
at 21:00 min
AMRAP
Box jumps (24/20)


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





A.
Back squat
3 x 3

B.
Bench press
3 x 3

C.
GHD su
3 x 25
rest as needed btw sets



Saturday preview:
A.
w/ a 26 min running clock
21, 15, 9
Row cal
STO (95/65)
at 7:00 min
9, 6, 3
Bear
5 x double unders
at 14:00 min
100 KB swings (53/35)
at 21:00 min
AMRAP
Box jumps (24/20)




A.
For a distance of 400m
5 lunge steps (45/35)
5 push press

compare w/ 122314

**This workout was borrowed from the Gym Jones website.


Friday preview:
A.
Back squat
3 x 3

B.
Bench press
3 x 3

C.
GHD su
3 x 25
rest as needed btw sets




A.
EMOM 6 min
10 HSPU

B.
21, 15, 9
Burpee OTB jumps (24/20)
Sit-ups



Thursday preview:
A.
For a distance of 400m
5 lunge steps (45/35)
5 push press

compare w/ 122314

**This workout was borrowed from the Gym Jones website.




A.
OHP
3 x 3

B.
AMRAP 17 min
2 cleans (80% BW)
4 strict pull-ups
8 toe to bar


Wednesday preview:
A.
EMOM 6 min
10 HSPU

B.
21, 15, 9
Burpee OTB jumps (24/20)
Sit-ups




A.
Deadlift
3 x 3

B.
Tabata
Double unders
Wall ball
KB swings
Push-ups


Tuesday preview:
A.
OHP
3 x 3

B.
AMRAP 17 min
2 cleans (80% BW)
4 strict pull-ups
8 toe to bar




CLOSED


Monday preview:
A.
Deadlift
3 x 3

B.
Tabata
Double unders
Wall ball
KB swings
Push-ups





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