Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
20 min skill session

B.
Deadlift
5 x 5


Wednesday preview:

A.
Bench press
5 x 5

B.
2 rds
800m run
50 double unders
20 pull-ups





A.
Back squat
5 x 3

B.
4 sets
Clean Cluster
3.2.1

C.
30 GHD su


Tuesday preview:

A.
20 min skill session

B.
Deadlift
5 x 5





Mobility 4:00pm


Monday preview:

A.
Back squat
5 x 3

B.
4 sets
Clean Cluster
3.2.1

C.
30 GHD su





A.
In teams of 3 w/only 1 teammate working at a time:
5 rds
10 ring muscle-ups
20 deck squats
30 burpee box jumps (24/20)
400m run (together)
50 KB swings (62/44)
46 min time cap


Sunday preview:
Mobility 4:00pm

 





A.
Deadlift
5 x 1

B.
3 rds
20 GHD su
5 front squats (155/115)


Saturday preview:

A.
In teams of 3 w/only 1 teammate working at a time:
5 rds
10 ring muscle-ups
20 deck squats
30 burpee box jumps (24/20)
400m run (together)
50 KB swings (62/44)
46 min time cap





A.
Back squat
5 x 5

B.
20 pull-ups
30 wall ball (20/14)
40 lunge steps (65/45)
30 HSPU
20 pull-ups


Friday preview:

A.
Deadlift
5 x 1

B.
3 rds
20 GHD su
5 front squats (155/115)





A.
1600m ski
1600m row
1600m run


Thursday preview:

A.
Back squat
5 x 5

B.
20 pull-ups
30 wall ball (20/14)
40 lunge steps (65/45)
30 HSPU
20 pull-ups





A.
4 rds
6 cleans (135/95)
15 toe-to-bar
3 STO
400m run
rest 3 min


Wednesday preview:

A.
1600m ski
1600m row
1600m run





A.
Bench press
5 x 1

B.
10 - 1 ladder
Deadlift (115% bw)
Box jump (24/20)


Tuesday Preview:

A.
4 rds
6 cleans (135/95)
15 toe-to-bar
3 STO
400m run
rest 3 min





Mobility 4:00pm


Monday preview:

A.
Bench press
5 x 1

B.
10 - 1 ladder
Deadlift (115% bw)
Box jump (24/20)





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