Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:
Overhead Squat 5, 3, 2, 1, 1, 1

Metcon:
EMOM 16 min
Even 12 wall ball (20/14)
Odd 5 TNG deadlift (275/205)

Optional cashout:
EMOM 10 min
1 x max height box jump
Start at PR height add 2" each min (25# plate)





Skill:
12 min
Choose 2-3 skills to work on from the following list:
L-sit, muscle up, TGU, kipping HSPU, rope climb, pistol

Metcon:
AMRAP 26 min
50 back squats (115/85)
40 HRPU
30 overhead walking lunge (45/35)
20 toe-to- bar
10 pistols alt legs
5 muscle ups



CLOSED



Strength:
In 12 min build to a heavy 3 rep deadlift

Metcon:
In teams of 2 with only 1 person working at a time complete:
100 pushups
100 situps
100 box jumps
100 double unders
100 kb swings (53/35)
100 pistols (alt legs)



Metcon:

"14.5"
21, 18, 15, 12, 9, 6, 3
Thruster (95/65)
Bar facing burpees





Skill:
3 x 60 sec hollow hold
rest as necessary btw sets

Metcon:
In teams of 3
Wall Ball Race
50-40-30-20-10 (20/14)
Working one at a time, each team member must complete a set before moving down the ladder




Skill:
15 min
Choose a few skills to work on from the following list:
L-sit, toe-2-bar, Pistol, Deck Squat, Rope Climb, KB Sntach, TGU

Metcon:
"Those Burpees Suck" courtesy of Gym Jones
10 pull-ups
20 Russian kb swings (53/35)
30 box jumps (24/20)
40 push-ups
50 sit-ups
60 burpees
10 pull-ups



Strength:
in 12 min build to a heavy back squat w/1 sec pause at bottom

Metcon:
5 muscle ups
10 HSPU
15 pull-ups
20 HRPU
25 goblet squats (53/35)
30 KB swings
35 Cal Row
30 KB swings
25 goblet squats
20 HRPU
15 pull-ups
10 HSPU
5 muscle ups
(18 min timecap)



Skill:
EMOM 6 min
12 box jumps (24/20)

Metcon:
10 rds
20 lunge steps
20 double unders

Optional cashout:

3 x 60sec HS hold/60 sec rest

(#GBO #GoTigers)





Mobility from 12:15 - 1:45pm

Bring a foam roller, softball, and lacrosse ball





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