Workout of the Day

Workout of the Day

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Workout of the Day postings


"Smash Sunday"
Mobility session at 12:15pm.  Bring a foam roller and a softball if you have either. All are welcome.

 

 





Holiday Week Hours:
Fri/Sat: Classes at 8:30 & 9:30am ONLY
Sun: Open Gym Noon - 2:00pm



Strength:

OHS 5 x 3

Metcon:

AMRAP 12 min
60 otb burpees
30 deadlifts (205/145)
10 muscle ups



Holiday Week Hours:
Fri/Sat: Classes at 8:30 & 9:30am ONLY
Sun: Open Gym Noon - 2:00pm

Metcon:

Row 1000m
then
10-1
Thrusters (95/65)
Pull-ups
HRPU
then
Row 1000m



Holiday Week Hours:
Thursday CLOSED
Fri/Sat: Classes at 8:30 & 9:30am ONLY
Sun: as posted





Holiday Week Hours:
Wed: No 6 pm or 7 pm Classes
Thursday CLOSED
Fri/Sat: Classes at 8:30 & 9:30am ONLY
Sun: as posted

Strength:

Deadlift 2, 2, 2, 2, 2, 2, 2

Metcon:

12 min AMRAP
15 box jumps (24/20)
10 toe to bar
5 power cleans (145/105)



Holiday Week Hours:
Mon/Tues : as posted
Wed: No 6 pm or 7 pm Classes
Thursday CLOSED
Fri/Sat: Classes at 8:30 & 9:30am ONLY
Sun: as posted


Skill:

3 rds NOT for time
4-6 muscle ups
40-60 UB double unders
10-15 bounding Box Jumps 27"/24"

Metcon:

3 rds
30 wall ball (20/14)
15 CTB pull-ups



Holiday Week Hours:
Mon/Tues : as posted
Wed: No 6 pm or 7 pm Classes
Thursday CLOSED
Fri/Sat: Classes at 8:30 & 9:30am ONLY
Sun: as posted

Strength:

In 15 min build to a heavy snatch

Metcon:

"Jackie"


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

compare with 060213



Open Gym

"Smash Party" aka mobility session at 12:15pm during Open Gym.  Open to everyone.  Bring a foam roller and a soft ball if you have either.





Coach's Call

Each coach will decide what you do and how you do it.



Metcon:

2 rds
30 goblet squats (53/35)
45 double unders
6 muscle ups
30 box jumps (24/20)
45 double unders
6 muscle ups



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