Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
EMOM 8 min
10 push-ups
EMOM 8 min
4 OTB jumps (31/27)
EMOM 8 min
1 deadlift, 1 GTS, 1 STO (135/95)
EMOM 8 min
Cal row (18/14)


Thursday preview:
A.
Snatch
7 x 2

B.
20 min skill session





A.
Trick or Treat WOD
In teams of 2 w/partners alt movements:
AMRAP 28 min
12 KB swings (53/35)/ 12 squats
12 clean & jerks (95/65)
25 double unders/ 12 box jumps (24/20)
12 thrusters
Row cal (30/24)



Wednesday preview:
A.
EMOM 8 min
10 push-ups
EMOM 8 min
4 OTB jumps (31/27)
EMOM 8 min
1 deadlift, 1 GTS, 1 STO (135/95)
EMOM 8 min
Cal row (18/14)





A.
EMOM 6 min
20 double unders
3 burpees

B.
Bench press
5 x 5

C.
Optional cashout
4 x 10 DB curls (alt arms)


Tuesday preview:
A.
Trick or Treat WOD
In teams of 2 w/partners alt movements:
AMRAP 28 min
12 KB swings (53/35)/ 12 squats
12 clean & jerks (95/65)
25 double unders/ 12 box jumps (24/20)
12 thrusters
Row cal (30/24)

 

 

 

 

 





Mobility 4:00pm


Monday preview:
A.
EMOM 6 min
20 double unders
3 burpees

B.
Bench press
5 x 5

C.
Optional cashout
4 x 10 DB curls (alt arms)





A.
OHS
5 x 2

B.
In teams of 2 w/partners alternating movements:
AMRAP 18 min
200m run
8 pull ups
8 thrusters (95/65)


Sunday preview:
Mobility 4:00pm





A.
50 cal row
15 burpee OTB jumps (24/20)
40 cal row
15 burpee OTB jumps
30 cal row
15 burpee OTB jumps
20 cal row
15 burpee OTB jumps
10 cal row
15 burpee OTB jumps


Saturday preview:
A.
OHS
5 x 2

B.
In teams of 2 w/partners alternating movements:
AMRAP 18 min
200m run
8 pull ups
8 thrusters (95/65)





A.
In 16 minutes build to a heavy jerk

B.
Back squat
4 x 6 01X1

C.
Optional cashout
30 strict HSPU


Friday preview:
A.
50 cal row
15 burpee OTB jumps (24/20)
40 cal row
15 burpee OTB jumps
30 cal row
15 burpee OTB jumps
20 cal row
15 burpee OTB jumps
10 cal row
15 burpee OTB jumps





A.
20 TGU (alt arm)

B.
Deadlift
7 x 2

C.
Optional cashout
500m ski for time


Thursday preview:
A.
In 16 minutes build to a heavy jerk

B.
Back squat
4 x 6 01X1

C.
Optional cashout
30 strict HSPU





A.
In 20 min build to a heavy clean

B.
3 sets
Clean cluster 70% A.
2.2.1

C.
Optional cashout
40 toe-to-bar


Wednesday preview:
A.
20 TGU (alt arm)

B.
Deadlift
7 x 2

C.
Optional cashout
500m ski for time





A.
Snatch
7 x 2

B.
1000m ski
30 goblet squats (53/35)
20 burpee
10 HSPU


Tuesday preview:
A.
In 20 min build to a heavy clean

B.
3 sets
Clean cluster 70% A.
2.2.1

C.
Optional cashout
40 toe-to-bar





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