Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
EMOM 30 min
Min 1 20 double unders + 3 burpees
Min 2 15 wall ball (20/14)
Min 3 5 deadlift (225/155) + 4 strict HSPU


Wednesday preview:

A.
Bench Press
5 x 3

B.
5 rds
9 pull-ups
9 thrusters (95/65)





A.
Front squat
3 x 3

B.
3 rds
10 HPC (70% BW)
500m row

C.
30 GHD su


Tuesday preview:

A.
EMOM 30 min
Min 1 20 double unders + 3 burpees
Min 2 15 wall ball (20/14)
Min 3 5 deadlift (225/155) + 4 strict HSPU





Mobility 4:00pm


Monday preview:
A.
Front squat
3 x 3

B.
3 rds
10 HPC (70% BW)
500m row

C.
30 GHD su





A.
In teams of 3 w/1 person working at a time:
AMRAP 27 min
3 cal ski
3 OHP (65/45)
3 front squat
6 cal ski
6 OHP
6 front squat
9 cal ski
9 OHP
9 front squat
continue adding 3 reps to each movement each round
12, 15, 18, 21, 24, ..... until 27 minutes is up.

Sunday preview:
Mobility 4:00pm





A.
"17.4"
AMRAP 13 min
55 deadlift (225/155)
55 wall ball (20/14)
55 cal row
55 HSPU




Saturday preview:
A.
In teams of 3 w/1 person working at a time:
AMRAP 27 min
3 cal ski
3 OHP (65/45)
3 front squat
6 cal ski
6 OHP
6 front squat
9 cal ski
9 OHP
9 front squat
continue adding 3 reps to each movement each round
12, 15, 18, 21, 24, ..... until 27 minutes is up.





A.
20 min skill session

B.
300 cal row


Friday preview:

A.
"17.4"
AMRAP 13 min
55 deadlift (225/155)
55 wall ball (20/14)
55 cal row
55 HSPU





A.
Bench Press
5, 4, 3, 2, 1

B.
12, 9, 6
Clean (BW)
CTB pu


Thursday preview:

A.
20 min skill session

B.
300 cal row





A.
3 rds NOT for time
40 double unders
1 legless rope climb
8 strict HSPU

B.
7 rds
7 burpees
7 KB swings (53/35)
7 OHS (45/35)


Wednesday preview:

A.
Bench Press
5, 4, 3, 2, 1

B.
12, 9, 6
Clean (BW)
CTB pu





A.
EMOM 8 min
Min 1 10 ring rows
Min 2 10 push ups
EMOM 8 min
Min 1 10 GHD su
Min 2 5 cleans (75% bw)
EMOM 8 min
Min 1 row cal (15/12)
Min 2 15 wall ball (20/14)

B.
In 10 min build to a heavy deadlift


Tuesday preview:

A.
3 rds NOT for time
40 double unders
1 legless rope climb
8 strict HSPU

B.
7 rds
7 burpees
7 KB swings (53/35)
7 OHS (45/35)





Mobility 4:00pm


Monday preview:
A.
EMOM 8 min
Min 1 10 ring rows
Min 2 10 push ups
EMOM 8 min
Min 1 10 GHD su
Min 2 5 cleans (75% bw)
EMOM 8 min
Min 1 row cal (15/12)
Min 2 15 wall ball (20/14)

B.
In 10 min build to a heavy deadlift





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