Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Hang Clean
5 x 2

B.
3 rds
400m run
15 OHS (95/65)


Tuesday preview:

A.
20 min skill session

B.
EMOM 12 min
3 ring muscle-ups

C.
30 GHD su





Mobility 4:00pm


Monday preview:

A.
Hang Clean
5 x 2

B.
3 rds
400m run
15 OHS (95/65)





A.
In teams of 3 with partners rotating stations:
3 rds
Station 1 row cal (50/40)
Station 2 30 wall ball (20/14)
Station 3 30 deadlift (185/135)
Station 4 7 burpee muscle-ups
Station 5 rest
*partners load into Station 1 one after the other
*may only move to next station after work has been completed by partner in front of you


Sunday preview:
Mobility 4:00pm





A.
OHP
5 x 5

B.

AMRAP 7 min
3 OTB jumps (24/20)
6 pull-ups
9 thrusters (75/55)


Saturday preview:

A.
In teams of 3 with partners rotating stations:
3 rds
Station 1 row cal (50/40)
Station 2 30 wall ball (20/14)
Station 3 30 deadlift (185/135)
Station 4 7 burpee muscle-ups
Station 5 rest
*partners load into Station 1 one after the other
*may only move to next station after work has been completed by partner in front of you





A.
5 rds
Bear Complex


Friday preview:

A.
OHP
5 x 5

B.

AMRAP 7 min
3 OTB jumps (24/20)
6 pull-ups
9 thrusters (75/55)





A.
20 min skill session

B.
800m run
40 box jumps (24/20)
30 OHS (45/35)
20 burpees
10 HSPU
5 ring muscle-ups


Thursday preview:

A.
5 rds
Bear Complex





A.
Hang Clean
5 x 3

B.
AMRAP 7 min
6 toe-to-bar
9 KB swings (53/35)
12 squats


Wednesday preview:

A.
20 min skill session

B.
800m run
40 box jumps (24/20)
30 OHS (45/35)
20 burpees
10 HSPU
5 ring muscle-ups





A.
Front squat
5 x 5

B.
3 rds
25 double unders
10 CTB pull-ups
5 strict HSPU


Tuesday preview:

A.
Hang Clean
5 x 3

B.
AMRAP 7 min
6 toe-to-bar
9 KB swings (53/35)
12 squats





Mobility 4:00pm


Monday preview:
A.
Front squat
5 x 5

B.
3 rds
25 double unders
10 CTB pull-ups
5 strict HSPU





A.
In teams of 3 with 1 person working at a time:
Ski 3000m
100 burpee
Ski 2000m
100 deadlifts (245/185)
Ski 1000m
100 thrusters (65/45)


Sunday preview:
Mobility 4:00pm





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