Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 3 with partners rotating stations:
3 rds
Station 1 30 wall ball (20/14)
Station 2 20 burpee box jumps (24/20)
Station 3 10 deadlifts (295/205)
Station 4 400m run
Station 5 rest
*partners load into Station 1 one after the other
*may only move to next station after work has been completed by partner in front of you



Sunday preview:
CLOSED





A.
"Nate"
AMRAP 20 min
2 muscle ups
4 HSPU
8 KB swings (70/53)

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.


Saturday preview:

A.
In teams of 3 with partners rotating stations:
3 rds
Station 1 30 wall ball (20/14)
Station 2 20 burpee box jumps (24/20)
Station 3 10 deadlifts (295/205)
Station 4 400m run
Station 5 rest
*partners load into Station 1 one after the other
*may only move to next station after work has been completed by partner in front of you





A.
OHP
5 x 3

B.
3 rds
400m run
10 HPC (135/95)
rest 3 min


Friday preview:

A.
"Nate"
AMRAP 20 min
2 muscle ups
4 HSPU
8 KB swings (70/53)

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.





A.
20 min skill session

B.
3 rds
500m row
25 thrusters (45/35)
rest 3 min


Thursday preview:

A.
OHP
5 x 3

B.
3 rds
400m run
10 HPC (135/95)
rest 3 min





A.
EMOM 36 min
Min 1 10 box jumps (24/20)
Min 2 3 ring muscle-ups
Min 3 35 double unders
Min 4 5 strict HSPU


Wednesday preview:

A.
20 min skill session

B.
3 rds
500m row
25 thrusters (45/35)
rest 3 min





A.
Back squat
4 x 7 02X1

B.
AMRAP 9 min
21 otb burpee
18 deadlifts (225/155)
16 wall ball (20/14)


Tuesday preview:

A.
EMOM 36 min
Min 1 10 box jumps (24/20)
Min 2 3 ring muscle-ups
Min 3 35 double unders
Min 4 5 strict HSPU





Mobility 4:00pm
 





A.
In teams of 3 w/ 1 person working at a time:
2500m row
120 pull-ups
120 double unders
120 KB swings (62/44)
120 OHS (95/65)
1200m run
AMRAP goblet squats
time cap 40 min


Sunday preview:
Mobility 4:00pm





A.
20 min skill session

B.
50 GHD su
15 HSPU
15 toe-to-bar
3 rope climbs
50' OH walking lunge (95/65)
50 GHD su


Saturday preview:

A.
In teams of 3 w/ 1 person working at a time:
2500m row
120 pull-ups
120 double unders
120 KB swings (62/44)
120 OHS (95/65)
1200m run
AMRAP goblet squats
time cap 40 min





A.
Deadlift
6 x 2

B.
AMRAP 5 min
Box jump (24/20)



Friday preview:
A.
20 min skill session

B.
50 GHD su
15 HSPU
15 toe-to-bar
3 rope climbs
50' OH walking lunge (95/65)
50 GHD su





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