Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
EMOM 36 min
Min 1 10 box jumps (24/20)
Min 2 3 ring muscle-ups
Min 3 35 double unders
Min 4 5 strict HSPU


Wednesday preview:

A.
20 min skill session

B.
3 rds
500m row
25 thrusters (45/35)
rest 3 min





A.
Back squat
4 x 7 02X1

B.
AMRAP 9 min
21 otb burpee
18 deadlifts (225/155)
16 wall ball (20/14)


Tuesday preview:

A.
EMOM 36 min
Min 1 10 box jumps (24/20)
Min 2 3 ring muscle-ups
Min 3 35 double unders
Min 4 5 strict HSPU





Mobility 4:00pm
 





A.
In teams of 3 w/ 1 person working at a time:
2500m row
120 pull-ups
120 double unders
120 KB swings (62/44)
120 OHS (95/65)
1200m run
AMRAP goblet squats
time cap 40 min


Sunday preview:
Mobility 4:00pm





A.
20 min skill session

B.
50 GHD su
15 HSPU
15 toe-to-bar
3 rope climbs
50' OH walking lunge (95/65)
50 GHD su


Saturday preview:

A.
In teams of 3 w/ 1 person working at a time:
2500m row
120 pull-ups
120 double unders
120 KB swings (62/44)
120 OHS (95/65)
1200m run
AMRAP goblet squats
time cap 40 min





A.
Deadlift
6 x 2

B.
AMRAP 5 min
Box jump (24/20)



Friday preview:
A.
20 min skill session

B.
50 GHD su
15 HSPU
15 toe-to-bar
3 rope climbs
50' OH walking lunge (95/65)
50 GHD su





A.
EMOM 30 min
Min 1 3 PC (135/95) + 8 WB (20/14)
Min 2 Row cal (15/12)
Min 3 12 Burpees


Thursday preview:

A.
Deadlift
6 x 2

B.
AMRAP 5 min
Box jump (24/20)





A.
Front squat
3 x 7 02X1

B.
Clean
5 x 3

C.
180 sec FLR


Wednesday preview:

A.
EMOM 30 min
Min 1 3 PC (135/95) + 8 WB (20/14)
Min 2 Row cal (15/12)
Min 3 12 Burpees





A.
20 min skill session

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 042417


Tuesday preview:

A.
Front squat
3 x 7 02X1

B.
Clean
5 x 3

C.
180 sec FLR





Mobility 4:00pm


Monday preview:


20 min skill session
A.

B.
"Helen"
3 rds
400m run
21 kb swing (53/35)
12 Pull ups

compare with 042417





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