Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
EMOM 6 min
30 double unders

B.
5 sets
Hang clean, clean, jerk

C.
Bench press
3 x 5


Wednesday preview:
A.
Deadlift
3 x 5

B.
EMOM 6 min
15 wall ball (20/14)

C.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 082715






A.
Back squat
3 x 5

B.

"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

compare with 112012



Tuesday preview:
A.
EMOM 6 min
30 double unders

B.
5 sets
Hang clean, clean, jerk

C.
Bench press
3 x 5






Closed


Monday preview:
A.
Back squat
3 x 5

B.

"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

compare with 112012




A.
50 double unders
50 wall ball (20/14)
40 double unders
40 kb swings (53/35)
30 double unders
30 box jumps (24/20)
20 double unders
20 OH WB lunge steps (alt legs)
10 double unders
10 medball su
10 double unders
20 box jumps
20 double unders
30 wall ball
30 double unders
40 OH WB lunge steps
40 double unders
50 kb swings
50 double unders


Sunday preview:
CLOSED





We have classes today at 8:30an, Noon, and 4:00pm ONLY

A.

w/a 36 min running clock:
21, 15, 9
Toe-to-bar
OHS (95/65)
at min 10:00
21, 15, 9
Burpee
GTS
at min 20:00
21, 15, 9
STO
CTB pu
at min 30:00
AMRAP
3 push-ups
6 medball cleans (20/14)
9 sit-ups


Saturday preview:
A.
50 double unders
50 wall ball (20/14)
40 double unders
40 kb swings (53/35)
30 double unders
30 box jumps (24/20)
20 double unders
20 OH WB lunge steps (alt legs)
10 double unders
10 medball su
10 double unders
20 box jumps
20 double unders
30 wall ball
30 double unders
40 OH WB lunge steps
40 double unders
50 kb swings
50 double unders







Happy Thanksgiving!

We have a partner workout at 8:30am today ONLY. Come have some fun building up a Thanksgiving appetite.


Friday preview:
We will have classes at 8:30am, Noon, and 4:00pm ONLY.
A.
w/a 36 min running clock:
21, 15, 9
Toe-to-bar
OHS (95/65)
at min 10:00
21, 15, 9
Burpee
GTS
at min 20:00
21, 15, 9
STO
CTB pu
at min 30:00
AMRAP
3 push-ups
6 medball cleans (20/14)
9 sit-ups





We will have a modified class schedule today:
5, 6, 7, 8:30am
Noon
4:30, 5:30pm


A.

OHS
5 x 2

B.
21, 15, 9
Pull-up
Wall ball (20/14)
then
750m row



Thanksgiving Day preview:

We will have
a pre-Thanksgiving workout at 8:30am. Come ready to build up an appetite.  Happy Thanksgiving!



A.
EMOM 6 min
10 push-ups

B.
10 power cleans (135/95)
20 box jumps (24/20)
30 front squats
40 med ball situps (20/14)
50 deadlifts
60 double unders

compare with 073014



Wednesday preview:
A.
OHS
5 x 2

B.
21, 15, 9
Pull-up
Wall ball (20/14)
then
750m row






A.
5 rds
25 cal Row
20 burpee box jumps (24/20)
50 double unders
rest 4 min


Tuesday preview:
A.
EMOM 6 min
10 push-ups

B.
10 power cleans (135/95)
20 box jumps (24/20)
30 front squats
40 med ball situps (20/14)
50 deadlifts
60 double unders

compare with 073014










Mobility
4:00 - 5:15pm


Monday preview:
A.
5 rds
25 cal Row
20 burpee box jumps (24/20)
50 double unders
rest 4 min




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