Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In 14 min build to a heavy clean

B.
EMOM 8 min
Clean 1.1 (70% of A.)

C.
4 x 20 GHD su
rest as needed btw sets


Thursday preview:
A.
21, 15, 9
Row cal
Thrusters (95/65)

B.
Back squat
5 x 5






A.
800m run
50 box jumps (24/20)
40 burpees
30 wall ball (20/14)
20 power cleans (115/85)
10 OHS
800m run


Wednesday preview:
A.
In 14 min build to a heavy clean

B.
EMOM 8 min
Clean 1.1 (70% of A.)

C.
4 x 20 GHD su
rest as needed btw sets





A.
In 14 min build to a heavy deadlift

B.
Tabata
Double unders
Goblet squats (35/26)
Pull-ups
Sit-ups


Tuesday preview:
A.
800m run
50 box jumps (24/20)
40 burpees
30 wall ball (20/14)
20 power cleans (115/85)
10 OHS
800m run





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


Monday preview:
A.
In 14 min build to a heavy deadlift

B.
Tabata
Double unders
Goblet squats (35/26)
Pull-ups
Sit-ups





A.
Back squat
5 x 5 02X1 65%

B.
EMOM 24 min
Min 1 30 double unders
Min 2 12 wall ball


Sunday preview:
Open gym 2:00 - 4:00pm
Mobility 4:00 - 5:15pm




A.
Clean
5 x 1.1.1 65%

B.
Push press
5 x 2 70%

C.
4 min AMRAP
5 toe-bar
5 C&J
5 pull-ups


Saturday preview:
A.
Back squat
5 x 5 02X1 65%

B.
EMOM 24 min
Min 1 30 double unders
Min 2 12 wall ball





A.
21, 18, 15, 12, 9, 6, 3
HSPU
Front squats (135/95)
Bar-facing burpees


Friday preview:
A.
Clean
5 x 1.1.1 65%

B.
Push press
5 x 2 70%

C.
4 min AMRAP
5 toe-bar
5 C&J
5 pull-ups




A.
Gymnastic skill session

B.
Deadlift
4 x 3 21X1 70%

C.
4 x 20 GHD su
rest as needed btw sets


Thursday preview:
A.
21, 18, 15, 12, 9, 6, 3
HSPU
Front squats (135/95)
Bar-facing burpees





A.
Tabata
Mountain climbers
No push-up burpees

B.
21, 15, 9
Cal rower
Wall ball (20/14)

C.
In 10 minutes build to a heavy deadlift


Wednesday preview:
A.
Gymnastic skill session

B.
Deadlift
4 x 3 21X1 70%

C.
4 x 20 GHD su
rest as needed btw sets






A.
EMOM 6 min
30 double unders

B.
In 14 minutes build to a heavy front squat

C.
Clean
5 x 3 HH clean 60%


Tuesday preview:
A.
Tabata
Mountain climbers
No push-up burpees

B.
21, 15, 9
Cal rower
Wall ball (20/14)

C.
In 10 minutes build to a heavy deadlift






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