Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 2 w/ only 1 partner working at a time:
800m run (together)
1k row
50 burpee pull-ups
800m run (together)
1k row
50 burpee OTB jumps (24/20)
800m run (together)
1k row
50 burpees


Sunday preview:
Mobility 4:00pm





A.
Back squat
5 x 1

B.
12, 9, 6
Bear (95/65)
Strict HSPU


Saturday preview:

A.
In teams of 2 w/ only 1 partner working at a time:
800m run (together)
1k row
50 burpee pull-ups
800m run (together)
1k row
50 burpee OTB jumps (24/20)
800m run (together)
1k row
50 burpees





A.
Deadlift
5 x 3

B.
21, 15, 9
Power clean (115/85)
Wall ball (20/14)


Friday preview:

A.
Back squat
5 x 1

B.
12, 9, 6
Bear (95/65)
Strict HSPU





A.
Bench press
5 x 3

B.
Front squat
4 x 7 12X1

C.
30 GHD su


Thursday preview:

A.
Deadlift
5 x 3

B.
21, 15, 9
Power clean (115/85)
Wall ball (20/14)





A.
EMOM 6 min
35 double unders

B.
Row cal (100/75)
at the top of each minute stop and do 5 deadlifts (125% BW)


Wednesday preview:

A.
Bench press
5 x 3

B.
Front squat
4 x 7 12X1

C.
30 GHD su





A.
20 min skill session

B.
9 min AMRAP
3 hang cleans (135/95)
6 lunge steps (alt legs)
400m run


Tuesday preview:

A.
EMOM 6 min
35 double unders

B.
Row cal (100/75)
at the top of each minute stop and do 5 deadlifts (125% BW)





Mobility 4:00pm


Monday preview:

A.
20 min skill session

B.
9 min AMRAP
3 hang cleans (135/95)
6 lunge steps (alt legs)
400m run





A.
800m run
40 squats
40 sit-ups
40 push-ups
800m run
30 med ball cleans (20/14)
30 med ball su
30 Russian KB swings (53/35)
800m run
20 wall ball
20 toe-to-bar
20 KB swings
800m run


Sunday preview:
Mobility 4:00pm





A.
Bench press
5 x 5

B.
Ski cal (45/35)
20 HSPU
400m run
40 pull-ups
20 back squats (bw)


Saturday preview:

A.
800m run
40 squats
40 sit-ups
40 push-ups
800m run
30 med ball cleans (20/14)
30 med ball su
30 Russian KB swings (53/35)
800m run
20 wall ball
20 toe-to-bar
20 KB swings
800m run





A.
5k row


Friday preview:

A.
Bench press
5 x 5

B.
Ski cal (45/35)
20 HSPU
400m run
40 pull-ups
20 back squats (bw)





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