Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
"15.5"
27, 21, 15, 9
Row (calories)
Thursters (95/65)

compare with 032715


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

compare with 032814




A.
AMRAP 3 min
rest 6 min
AMRAP 6 min
rest 6 min
For time
5 power snatch (95/65)
10 STO
15 burpees
20 CTB pu
25 front squats
30 sit-ups
100 double unders


Wednesday Preview:
A.
In teams of 3 with all partners working concurrently, accumulate:
1000 double unders
1000 burpees
1000 squats
then
with only 1 partner working at a time:
Row 1000 cal



A.
3 rds for QUALITY
4 muscle ups
8 strict HSPU
40 double unders
rest 2 min

B.
Hang clean
3.3.3.3.3.3

C.
40 GHD SU


Tuesday Preview:
A.
AMRAP 3 min
rest 6 min
AMRAP 6 min
rest 6 min
For time
5 power snatch (95/65)
10 STO
15 burpees
20 CTB pu
25 front squats
30 sit-ups
100 double unders




Open Gym 2:00 - 4:00pm
Mobility Class 4:00 - 5:15pm


Monday Preview:
A.
3 rds for QUALITY
4 muscle ups
8 strict HSPU
40 double unders
rest 2 min

B.
Hang clean
3.3.3.3.3.3

C.
40 GHD SU






A.
In teams of 3 with only 1 person working at a time:
Row 2k
then
3 rds
50 wall ball (20/14)
200 double unders
50 burpees
then
rest exactly 4 min
then
3 rds
30 box jumps (24/20)
30 kb swings (62/44)
then
AMRAP pull-ups
44 min time cap



A.
"15.5"
27, 21, 15, 9
Row (calories)
Thursters (95/65)



Saturday Preview:
A.
In teams of 3 with only 1 person working at a time:
Row 2k
then
3 rds
50 wall ball (20/14)
200 double unders
50 burpees
then
rest exactly 4 min
then
3 rds
30 box jumps (24/20)
30 kb swings (62/44)
then
AMRAP pull-ups
44 min time cap





A.
Deadlift
5 x 3 70%

B.
Row 500
10 box jumps (24/20)
10 KB swings (53/35)
10 Wall Ball (20/14)
Rest 60 sec
Row 400
9 box jumps
9 KB swings
9 Wall Ball
Rest 60 sec
Row 300
8 box jumps
8 KB swings
8 Wall Ball
Rest 60 sec
Row 200
7 box jumps
7 KB swings
7 Wall Ball
Rest 60 sec
Row 100
6 box jumps
6 KB swings
6 Wall Ball



Friday Preview:
"15.5"

27, 21, 15, 9
Row (calories)
Thursters (95/65)




A.
Gymnastic Skill Day



Thursday Preview:
A.
Deadlift
5 x 3 70%

B.
Row 500
10 box jumps (24/20)
10 KB swings (53/35)
10 Wall Ball (20/14)
Rest 60 sec
Row 400
9 box jumps
9 KB swings
9 Wall Ball
Rest 60 sec
Row 300
8 box jumps
8 KB swings
8 Wall Ball
Rest 60 sec
Row 200
7 box jumps
7 KB swings
7 Wall Ball
Rest 60 sec
Row 100
6 box jumps
6 KB swings
6 Wall Ball




A.
EMOM 10 min
Min 1 7 thrusters (95/65)
Min 2 10 burpees
EMOM 10 min
Min 1 10 power cleans
Min 2 30 double unders
EMOM 10 min
Min 1 10 OHS
Min 2 6 CTB pu


Wednesday Preview:
Gymnastic Skill Day





A.
4 x 10 front squat

B.
EMOM 8 min
4 HSPU
4 pull ups

C.
4 x 25 GHD SU
rest as needed btw sets



Tuesday Preview:
A.
EMOM 10 min
Min 1 7 thrusters (95/65)
Min 2 10 burpees
EMOM 10 min
Min 1 10 power cleans
Min 2 30 double unders
EMOM 10 min
Min 1 10 OHS
Min 2 6 CTB pu

 





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