Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 3
12 min Indian Run
rest exactly 6 min
100 GTO (115/85)
100 Box jumps (31/27)
100 Front squats
100 Bench press


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




A.
Back squat
6 x 65%
4 x 75%
2 x 80%
1 x 85%
1 x 90%

B.
21, 15, 9
Burpees
Pull-ups

C.

Optional cashout
5 min max rep sit-ups

Saturday preview:
A.
In teams of 3
12 min Indian Run
rest exactly 6 min
100 GTO (115/85)
100 Box jumps (31/27)
100 Front squats
100 Bench press




A.
20 min AMRAP
40 double unders
10 toe-to-bar
5 strict HSPU


Friday preview:
A.
Back squat
6 x 65%
4 x 75%
2 x 80%
1 x 85%
1 x 90%

B.
21, 15, 9
Burpees
Pull-ups

C.
Optional cashout
5 min max rep sit-ups




A.
EMOM 8 min
Even min 10 cal row AFAP
Odd min 15 thrusters (45/35)

B.
Deadlift
6 x 65%
4 x 75%
2 x 80%
1 x 85%
1 x 90%

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


Thursday preview:
A.
20 min AMRAP
40 double unders
10 toe-to-bar
5 strict HSPU




A.
Front squat
6 x 4 00X1 75%

B.
High hang clean
5 x 3 60%

C.
3 rds
10 push-ups
15 squats
20 kb swings (53/35)


Wednesday preview:
A.
EMOM 8 min
Even min 10 cal row AFAP
Odd min 15 thrusters (45/35)

B.
Deadlift
6 x 65%
4 x 75%
2 x 80%
1 x 85%
1 x 90%

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




A.
Tabata
Double unders
Wall ball
Sit-ups

B.
EMOM 8 min
8 CTB pu

C.
EMOM 10 min
30 sec FLR


Tuesday preview:
A.
Front squat
6 x 4 00X1 75%

B.
High hang clean
5 x 3 60%

C.
3 rds
10 push-ups
15 squats
20 kb swings (53/35)




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


Monday preview:
A.
Tabata
Double unders
Wall ball
Sit-ups

B.
EMOM 8 min
8 CTB pu

C.
EMOM 10 min
30 sec FLR




A.
EMOM 10 min
Even 12 wall ball (20/14)
Odd 35 double unders
EMOM 10 min
Even 8 CTB pu
Odd 10 burpee
EMOM 10 min
Even 30 sec FLR
Odd 12 box jumps (31/27)
EMOM 10 min
Even 2 Cleans (BW)
Odd 200m Run


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




A.
Bench press
7 x 3

B.
Back squat
7 x 3 01X1 65%

C.
3 x 20 hip extensions
rest as needed btw sets


Saturday preview:
A.
EMOM 10 min
Even 12 wall ball (20/14)
Odd 35 double unders
EMOM 10 min
Even 8 CTB pu
Odd 10 burpee
EMOM 10 min
Even 30 sec FLR
Odd 12 box jumps (31/27)
EMOM 10 min
Even 2 Cleans (BW)
Odd 200m Run





A.
800m run
30 OHS (95/65)
15 strict HSPU
1 rope climb
600m run
20 OHS
10 strict HSPU
1 rope climb
400m run
10 OHS
5 strict HSPU
1 rope climb

B.
Optional cashout
100 med ball su for time (20/16)


Friday preview:
A.
Bench press
7 x 3

B.
Back squat
7 x 3 01X1 65%

C.
3 x 20 hip extensions
rest as needed btw sets





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