Workout of the Day

Workout of the Day

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Workout of the Day postings


Metcon:

3 min AMRAP
15 HSPU
20 goblet squats (53/35)
25 burpees
30 pull-ups
35 sit ups
40 kb swings
500m row
REST 6 min
6 min AMRAP
15 HSPU
20 goblet squats (53/35)
25 burpees
30 pull-ups
35 sit ups
40 kb swings
500m row
REST 6 min
15 HSPU
20 goblet squats (53/35)
25 burpees
30 pull-ups
35 sit ups
40 kb swings
500m row



Strength:
Deadlift
3, 3, 3, 2, 2, 2, 1, 1

Skill:
EMOM 5
14 wall ball (20/14)

Metcon
21, 15, 9
Deadlift (225/155)
Box Jump (24/20)



Coaches Call



Metcon:

3 rds
8 Cleans (115/85)
1:00 row/AD
30 sec BJ (24/20)
rest 2:00 min
then
rest 5 min
then
3rds
30 sec BJ
1:00 min row/AD
8 FS (135/95)
rest 2:00min
then
rest 5 min
then
8 rds
8 burpees
1 min plank hold



Skill:

100 TGU (dumbbell)



Coaches Call



"Smash Sunday"

Mobility class 12:15pm
Bring a foam roller and your other tools.





Strength:
OHS 5 x 3


Metcon:

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

compare with 112513



Strength:
Back squat
3, 3, 3, 2, 2, 2, 1, 1

Metcon:
Row 700m
then
3 rounds
8 thrusters (75/55)
8 pullups
then
Row 400m
then
20 thrusters
20 pull-ups



Coaches Call



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