Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
OHP
5 x 1

B.
21, 15, 9
pull-ups
box jumps (24/20)


Tuesday preview:

A.
Hang Clean
5 x 1

B.
Back squat
4 x 7 02X2





Mobility 4:00pm


Monday preview:
A.
OHP
5 x 1

B.
21, 15, 9
pull-ups
box jumps (24/20)





A.
In teams of 2 w/ 1 partner working at a time:
150 wall ball (20/14)
100 deadlifts (225/155)
800m run
50 ring muscle-ups
AMRAP burpee OTB jumps (24/20)
time cap 30 min


Sunday preview:
Mobility 4:00pm





A.
20 min skill session

B.
40 GHD su
400m run
40 double unders
40 OHS (95/65)


Saturday preview:

A.
In teams of 2 w/ 1 partner working at a time:
150 wall ball (20/14)
100 deadlifts (225/155)
800m run
50 ring muscle-ups
AMRAP burpee OTB jumps (24/20)
time cap 30 min





A.
Hang Clean
5 x 2

B.
500m Ski
50 cal AD
500m Row


Friday preview:

A.
20 min skill session

B.
40 GHD su
400m run
40 double unders
40 OHS (95/65)





A.
EMOM 6 min
8 box jumps

B.
20 min skill session

C.
In 12 minutes build to a heavy deadlift


Thursday preview:

A.
Hang Clean
5 x 2

B.
500m Ski
50 cal AD
500m Row





A.
OHP
5 x 3

B.
DB curls
5 x 10 alt arms

C.
40 GHD su


Wednesday preview:

A.
EMOM 6 min
8 box jumps

B.
20 min skill session

C.
In 12 minutes build to a heavy deadlift





A.
Front Squat
5 x 3

B.
21, 15, 9
HSPU
Toe-to-bar


Tuesday preview:

A.
OHP
5 x 3

B.
DB curls
5 x 10 alt arms

C.
40 GHD su





Mobility 4:00pm


Monday preview:
A.
Front Squat
5 x 3

B.
21, 15, 9
HSPU
Toe-to-bar





A.
In teams of 3:
1200m Indian run
then
w/ only 1 person working at a time
3 rds
20 push press (95/65)
20 ctb pu
20 front squats
then
800m Indian run
then
w/ only 1 person working at a time
3 rds
20 GTS
20 OHS
20 push-ups
then
400m Indian run
(time cap 40 min)

compare w/072316


Sunday preview:
Mobility 4:00pm





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