Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
3 rds
1200m run
10 STO (95/65)
20 burpee
30 sit-ups
rest 5 min


Saturday Preview:
A.
3 rds for quality
10 ring rows
12 HSPU
14 toe-to-bar
rest 2 min

B.
Row 500m
50 OHP (45/35)
30 KB swing (53/35)





A.
7 x 3 TNG hang clean

B.
Back squat 3 x 3

C.
3 x max rep strict HSPU


Friday Preview:
A.
3 rds
1200m run
10 STO (95/65)
20 burpee
30 sit-ups
rest 5 min





A.
Deadlift
25, 20, 15, 10, 5

B.
Gymnastic skill session


Thursday Preview:
A.
7 x 3 TNG hang clean

B.
Back squat 3 x 3

C.
3 x max rep strict HSPU





A.
3 rds
60 double unders
rest 30 sec
30 double unders
rest 60 sec

B.
21, 15, 9
Thursters (75/55)
CTB pu


Wednesday Preview:
A.
Deadlift
25, 20, 15, 10, 5

B.
Gymnastic skill session





A.
In 12 min build to a heavy OHS double

B.
EMOM 6 min
5 OHS @ 70% of A.

C.
3 x 30 GHD SU
rest as needed btw sets


Tuesday Preview
A.

3 rds
60 double unders
rest 30 sec
30 double unders
rest 60 sec

B.
21, 15, 9
Thursters (75/55)
CTB pu





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


Monday Preview:
A.
In 12 min build to a heavy OHS double

B.
EMOM 6 min
5 OHS @ 70% of A.

C.
3 x 30 GHD SU
rest as needed btw sets





A.
In teams of 2 with partners alternating movements:
6 rds
400m run
25 burpees
20 goblet squats (53/35)
15 pull-ups
10 knee-to-elbow


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





A.
10 rds
3 muscle-ups
6 kb swings (53/35)
9 HRPU


Saturday Preview:
A.
In teams of 2 with partners alternating movements:
6 rds
400m run
25 burpees
20 goblet squats (53/35)
15 pull-ups
10 knee-to-elbow





A.
3 rds for quality
50 double unders
2 rope climbs
10 box jump overs (24/20)

B.
1k row


Friday Preview:
A.
10 rds
3 muscle-ups
6 kb swings (53/35)
9 HRPU








A.
Split Jerk
1.1.1.1.1.1

B.
Front squat
3x3

C.
3 x 30 GHD SU
rest as needed btw sets


Thursday Preview:
A.
3 rds for quality
50 double unders
2 rope climbs
10 box jump overs (24/20)

B.
1k row





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