Workout of the Day

Workout of the Day

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Workout of the Day postings


1)10 Min EMOM 10 kb swings           
2)7x2 Push Press
3)4x15 GHD Sit-ups



Saturday preview

In teams of 3 

Run 1.5 mile together 

then 

w only on partner working at a time: 

10 rds of 15 Pullups
 30 pushups
45 Air Squats 

then 

run 1.5 miles together 

50 min Time Cap





1)Deadlift 

5-3-2 

2)6 Rds 

250m Row 

15 Over the Erg Burpees

rest 2 min

Friday Preview

Double Murph with a weight vest





AMRAP
3 Min-6 Min-To Completion

10 MU 

20 Power Cleans(135/95) 

30 OTB Burpees 

40 Sit-ups 

50 Walking Lunges 

100 DU

6 Min rest


Thurs Preview

1)Deadlift 5-3-2 

2)6 Rds -

250m Row 

15 GTO(95/65) 

rest 2 min






1)10 Min EMOM 10 Box Jumps

2)6x2 Power Clean 

3)FLR 5x40 on/20 off

Wednesday Preview

3-6-To Completion 

10 MU 

20 Power Cleans(135/95) 

30 OTB Burpees 

40 Sit-ups 

50 Walking Lunges 

100 DU





1)Every 90 sec for 12 min: 

5 Strict Pullups
10 Air Squats 
15 Sit-ups 

2)Tabata: 

Pushups
Wallball 
Box Jumps
Push Press(45/35)

Tuesday Preview

1)10 Min EMOM 10 Box Jumps

2)6x2 Power Clean 

3)FLR 5x40 on/20 off




*****No Mobility*****
In teams of 2, 1 working at time: 

10 Min AMRAP 

20 Cal Ski Erg 
30 burpees 

rest 5 min 

10 Min AMRAP 

15 FS(115/85) 
10 Pullups 

rest 5 min 

10 Min AMRAP 

20 HRPU 
10 DL(185/115)

Sunday Preview

Gym Closed No Mobility






Ladders: 

1-5 Strict Pullups x2
1-8 HRPU x2

4 rds: 

400m run 
rest 2 min


Friday Preview

16.5





1)10 min EMOM 10 WallBall 

 2)7x2 Front Squat w/2 sec pause at bottom 

 3)5x60' farmers carry


Thursday Preview

Ladders: 1-5 Strict Pullups 

1-8 HRPU 

4 rds: 400m run rest 2 min





1)Strict Press 6x1

2)Deadlift 6x1

3)   6 Rds:
200m Run 

15 GTO(115/85) 

rest 2 min


Wednesday Preview

-10 min EMOM 10 WallBall 

-7x2 Front Squat w/2 sec pause at bottom 

-5x60' farmers carry





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