Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:
Deadlift 5, 3, 2, 7, 7, 7

Metcon:
10 rds
10 burpees
10 P. cleans (95/65)
10 Toe-to-bar



Metcon:

"14.1"
AMRAP 10 min
30 double unders
15 ground-to-overhead (75/55)

compare with "11.1"



Coaches Call



Skill:
In 15 min build to a heavy snatch

Metcon:
5 rds
15 wall ball (20/14)
10 pull-ups
5 OTB jumps (24/20)

Optional cashout:
6 rds
30 sec hollow hold
60 sec rest



Strength:

In 15 min build to a heavy back squat

Skill:
EMOM 4 min
15 STO (75/55)

Metcon:
4 min AMRAP
8 thursters (75/55)
8 HRPU
8 sit-ups



Skill:
EMOM 5 min
25 du
5 pull-ups

Metcon:
4 rds
30 sec DL (BW/80% BW)
30 sec BJ (24/20)
30 sec row
rest 3 min

Optional cashout:
AFAP
100 medball su (20/14)



Mobility starts at 12:15pm

Bring your tools....





Metcon
"11.4"
AMRAP 10 min
60 Bar-facing burpees
30 OHS (120/90)
10 MU

compare with 122912



Metcon:

3 rds
30 Wall Ball (20/14)
90 sec AD/Row
rest 2:00 min
then
rest 5 min
then
3rd
90 sec AD/Row
20 wall ball
rest 2:00min
then
rest 5 min
then
10 rds
10 Box jumps (24/20)
10 push ups



Coaches Call



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