Workout of the Day

Workout of the Day

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Workout of the Day postings


Skill:

EMOM 8 min
5 deadlift (255/185)
5 BJ (24/20)
EMOM 8 min
20 double unders
2 burpees
EMOM 8 min
14 push ups
EMOM 8 min
Row/AD 14 cal



Trick or Treat

Each coach will decide what you do and how you do it.
(Good day to bring a bribe)

Endurance (5:30pm ONLY):

400m Run
Rest 1 min
600m Run
Rest 2 min
800m Run
Rest 3 min
1000m Run
Rest 4 min
1200m Run




Metcon:
3rds
8 cleans (115/85)
60 sec burpees
60 sec double unders
rest 3 min
after 3rd rd rest 5 min
3rds
60 sec double unders
60 sec burpees
10 FS (135/95)
rest 3 min
after 3rd rd rest 5 min
4 rds
10 deck squats
15 squats



Strength:

Deadlift 25, 20, 15, 10, 5

Metcon:

3 rds
25 HRPU
20 box jumps (24/20)
15 WTD walking lunges (45/35)

Endurance (5:30pm ONLY):
Tabata Run x 2-3
Rest 4 minutes



Skill:
Every 90 sec x 5
50 double unders

Metcon:
21, 15, 9
Wall ball (20/14)
CTB Pull-up

Optional cashout:
3 x 15 russian twist



Mobility aka "Smash" Party
12:15pm
Bring a foam roller

All are welcome.



Metcon:

50 burpee
40 deadlift (135/95)
30 HSPU
20 box jumps (24/20)
10 cleans
20 box jumps
30 HSPU
40 deadlifts
50 burpee



Skill:

Coach's Call

Each class will work on skills that the coach chooses in the fashion the coach chooses.

 





Skill:

EMOM 6 min
30 du

Metcon:

AMRAP 21 min
10 burpee
10 OHP (75/45)
10 kb swings (53/35)

Endurance (5:30pm ONLY):

2-3 x mile repeats
Rest 6 minutes



Strength:

Front Squat 3, 3, 2, 2
Clean 1, 1, 1, 1, 1, 1

Metcon:
AMRAP
6 min
12 STO (95/65)
6 CTB pu




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