Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Bench Press
5 x 1

B.
Deadlift
5 x 1

C.
GHD su
3 x 15
rest as needed


Thursday preview:

A.
On a 10 min clock:
4 rds
40 double unders
800m run
200m row





A.
Back squat
5 x 5

B.
5 rds
5 burpee box jumps (24/20)
5 strict HSPU
5 clean/wall ball (20/14)


Wednesday preview:

A.
Bench Press
5 x 1

B.
Deadlift
5 x 1

C.
GHD su
3 x 15
rest as needed





A.
20 min skill session

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

compare with 101216


Tuesday preview:

A.
Back squat
5 x 5

B.
5 rds
5 burpee box jumps (24/20)
5 strict HSPU
5 clean/wall ball (20/14)





Mobility 4:00pm


Monday preview:

A.
20 min skill session

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

compare with 101216





A.
In teams of 3 w/1 partner working at a time changing partners every 10 reps:
160 cal Ski
210 box jumps (24/20)
150 pull-ups
90 burpees
30 deadlift (33% team BW)
1600m run (together)


Sunday preview:
Mobility 4:00pm

 





A.
Back squat
5 x 1

B.
400m run
7 cleans (BW)
40 double unders
5 cleans
25 GHD su
3 cleans


Saturday preview:

A.
In teams of 3 w/1 partner working at a time changing partners every 10 reps:
160 cal Ski
210 box jumps (24/20)
150 pull-ups
90 burpees
30 deadlift (33% team BW)
1600m run
(together)





A.
EMOM 4 min
12 wall ball (20/14)
EMOM 6 min
9 thrusters (95/65)
EMOM 8 min
Row cal (20/16)


Friday preview:

A.
Back squat
5 x 1

B.
400m run
7 cleans (BW)
40 double unders
5 cleans
25 GHD su
3 cleans





A.
Bench Press
5 x 2

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


Thursday preview:

A.
EMOM 4 min
12 wall ball (20/14)
EMOM 6 min
9 thrusters (95/65)
EMOM 8 min
Row cal (20/16)





A.
EMOM 5 min
30 double unders

B.
3 rds
800m run
5 deadlifts (150% bw)
20 burpees
rest 6 min


Wednesday preview:

A.
Bench Press
5 x 2

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





A.
Deadlift
5 x 3

B.
Front rack WTD Lunge
5 x 10 (alt leg 75% bw)

C.
30 GHD su


Tuesday preview:

A.
EMOM 5 min
30 double unders

B.
3 rds
800m run
5 deadlifts (150% bw)
20 burpees
rest 6 min





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