Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
5 x 3

B.
Row
500, 400, 300, 200, 100
rest 1 min btw


Friday preview:

A.
20 min skill session

B.
50 GHD su
15 OHS (95/65)
25' OH walking lunge steps
15 HSPU
25' OH walking lunge steps





A.
AMRAP 17 min
100 double unders
30 HSPU
30 CTB pu
30 goblet squats (53/35)
30 wall ball (20/14)


Thursday preview:

A.
Back squat
5 x 3

B.
Row
500, 400, 300, 200, 100
rest 1 min btw





A.
Deadlift
5 x 5

B.
3 rds
9 HPC (60% bw)
6 STO
3 front squat


Wednesday preview:

A.
AMRAP 17 min
100 double unders
30 HSPU
30 CTB pu
30 goblet squats (53/35)
30 wall ball (20/14)





A.
Bench press
5 x 3

B.
3 rds
400m run
10 front squats (85% bw)
Bench press


Tuesday preview:

A.
Deadlift
5 x 5

B.
3 rds
9 HPC (60% bw)
6 STO
3 front squat





CLOSED


Monday preview:
A.
Bench press
5 x 3

B.
3 rds
400m run
10 front squats (85% bw)





A.
In teams of 4 with teammates moving through stations one after the other:
AMRAP 44 min
Min 1 Ski cal
Min 2 rest
Min 3 Row cal
Min 4 rest


Sunday preview:
CLOSED





A.
20 min skill session

B.
5 rds
15 deadlifts (bw)
12 wall ball (20/14)
200 m run


Saturday preview:

A.
In teams of 4 with teammates moving through stations one after the other:
AMRAP 44 min
Min 1 Ski cal
Min 2 rest
Min 3 Row cal
Min 4 rest





A.
Front squat
3.3.3.3.3.3.3

B.
30 GHD su


Friday preview:

A.
20 min skill session

B.
5 rds
15 deadlifts (bw)
12 wall ball (20/14)
200 m run





A.
0-8 min
1k row
8-16 min
800m run
16-24 min
1k row
800m run
24 -26 min
50 kb swings (53/35)
If you fail to complete the work in the time prescribed, the workout ends


Thursday preview:

A.
Front squat
3.3.3.3.3.3.3

B.
30 GHD su





A.
In 20 minutes build to a heavy clean

B.
AMRAP 9min
9 squat
6 HSPU
3 OTB jumps (24/20)


Wednesday preview:

A.
0-8 min
1k row
8-16 min
800m run
16-24 min
1k row
800m run
24 -26 min
50 kb swings (53/35)
If you fail to complete the work in the time prescribed, the workout ends





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