Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
w/a running clock
21, 15, 9
4 x double unders
kb swings (62/44)
at min 10:00
21, 15, 9
Push-ups
Box jumps (27/24)
at min 20:00
21, 15, 9
Row cal
OHP (75/55)
at min 30:00
300 sec FLR


Sunday preview:
Mobility 4:00 - 5:15pm






A.
5 rds
15 wall ball (20/14)
15 pull-ups
then
8 min to build to a heavy 1 rep deadlift



Saturday preview:
A.
w/a running clock
21, 15, 9
4 x double unders
kb swings (62/44)
at min 10:00
21, 15, 9
Push-ups
Box jumps (27/24)
at min 20:00
21, 15, 9
Row cal
OHP (75/55)
at min 30:00
300 sec FLR







A.
OHS
5 x 5

B.
Hang Power Snatch
7 x 3

C.
Optional cashout
300 sec FLR on rings


Friday preview:
A.
5 rds
15 wall ball (20/14)
15 pull-ups
then
8 min to build to a heavy 1 rep deadlift





A.
4 rds for quality
50 double unders
15 strict HSPU
30 sec L-sit
2 rope climbs

B.
Jumping


Thursday preview:
A.
OHS
5 x 5

B.
Hang Power Snatch
7 x 3

C.
Optional cashout
300 sec FLR on rings








A.
5 min burpee
rest 3 min
2 min row for calories
rest 1 min
1 min deadlift (115% BW)
rest 2 min
3 min russian kb swing (70/53)
rest 10 min
5 min row for cal
rest 3 min
2 min burpee
rest 1 min
1 min russian kb swing
rest 2 min
3 min deadlift

compare with 011014


Wednesday preview:
A.
4 rds for quality
50 double unders
15 strict HSPU
30 sec L-sit
2 rope climbs

B.
Jumping









A.
EMOM 6 min
30 double unders

B.
EMOM 8 min
4 muscle-ups

C.
Death By front squat (95/65)

With a continuously
running clock do one front squat the first minute, two front squats the
second minute, three front squats the third minute... continuing as long
as you are able.

Use as many sets each minute as needed.

compare with 122813



Tuesday preview:
A.
5 min burpee
rest 3 min
2 min row for calories
rest 1 min
1 min deadlift (115% BW)
rest 2 min
3 min russian kb swing (70/53)
rest 10 min
5 min row for cal
rest 3 min
2 min burpee
rest 1 min
1 min russian kb swing
rest 2 min
3 min deadlift

compare with 011014








Mobility 4:00 - 5:15pm


Monday preview:
A.
EMOM 6 min
30 double unders

B.
EMOM 8 min
4 muscle-ups

C.
Death By front squat (95/65)

With a continuously
running clock do one front squat the first minute, two front squats the
second minute, three front squats the third minute... continuing as long
as you are able.

Use as many sets each minute as needed.

compare with 122813




A.
w/a 36 min running clock
800m run
100 double unders
at min 10:00
50 pull-ups
50 push-ups
at min 20:00
21, 15, 9
Row cal
Goblet squats (53/35)
at min 30:00
AMRAP 6 min
2 box jump (24/20)
4 burpee
6 wall ball (20/14)



Sunday preview:

Mobility 4:00 - 5:15pm




A.
Deadlift
5, 4, 3, 2, 1, 1

B.
AMRAP 7 min
20 double unders
10 toe-to-bar
5 GTS (70% bw)



Saturday preview:
A.
w/a 36 min running clock
800m run
100 double unders
at min 10:00
50 pull-ups
50 push-ups
at min 20:00
21, 15, 9
Row cal
Goblet squats (53/35)
at min 30:00
AMRAP 6 min
2 box jump (24/20)
4 burpee
6 wall ball (20/14)






A.
In 14 min build to a heavy OHS

B.
Hang Power Snatch
6 x 2

C.
2 x 25 GHD su
rest as needed btw sets



Friday preview:
A.
Deadlift
5, 4, 3, 2, 1, 1

B.
AMRAP 7 min
20 double unders
10 toe-to-bar
5 GTS (70% bw)







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