Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
5 x 3

B.
21, 15, 9
Power clean (135/95)
Toe-to-Bar

C.
300sec FLR


Wednesday preview:
A.
AMRAP 3 min
rest 6 min
AMRAP 6 min
rest 6 min
For time
400m Run
30 kb swings (53/35)
25 sit-ups
20 OH WTD Walking lunges (45/35)
15 HSPU
10 CTB pu
5 goblet squats (53/35)
800m run




A.
EMOM 10 min
40 double-unders
EMOM 10 min
12 push-ups
EMOM 10 min
4 deadlifts (50% 1RM) + 4 BJ (24/20)
EMOM 10 min
5 CTB pu + 15 air squats


Tuesday preview:
A.
Back squat
5 x 3

B.
21, 15, 9
Power clean (135/95)
Toe-to-Bar

C.
300sec FLR








Mobility 4:00 - 5:15pm


Monday preview:
A.
EMOM 10 min
40 double-unders
EMOM 10 min
12 push-ups
EMOM 10 min
4 deadlifts (50% 1RM) + 4 BJ (24/20)
EMOM 10 min
5 CTB pu + 15 air squats




A.
In 14 min build to a heavy OHS

B.
16 min AMRAP
16 WTD walking lunge steps (25/15)
8 pull-ups
4 box jumps (24/20)


Sunday preview:
Mobility 4:00 - 5:15pm




A.
Clean
3 x 2 60%
3 x 2 65%
3 x 2 70%
2 x 1 75%
2 x 1 75%+

B.
21, 15, 9
Deadlift (115% BW)
Box jump (24/20)


Saturday preview:
A.
In 14 min build to a heavy OHS

B.
16 min AMRAP
16 WTD walking lunge steps (25/15)
8 pull-ups
4 box jumps (24/20)





A.
Back squat
5 x 5

B.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 080614


Friday preview:
A.
Clean
3 x 2 60%
3 x 2 65%
3 x 2 70%
2 x 1 75%
2 x 1 75%+

B.
21, 15, 9
Deadlift (115% BW)
Box jump (24/20)





A.
500m row

B.
Gymnastic skill session


Thursday preview:
A.
Back squat
5 x 5

B.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 080614






A.
EMOM 10 min
Min 1 3 power cleans (135/95), 20 du
Min 2 12 burpees
EMOM 10 min
Min 1 10 CTB pu
Min 2 15 sit-ups
EMOM 10 min
Min 1 12 WB (20/14)
Min 2 200m run
EMOM 10 min
Min 1 8 OTB burpees
Min2 40 double unders


Wednesday preview:
A.
500m row

B.
Gymnastic skill session






A.
Tabata
Double unders
Wall Ball
Row cal

B.
21, 15, 9
Front squat (115/85)
Strict HSPU

C.
3 x 30 toe-to-bar
rest 60 sec btw sets


Tuesday preview:
A.
EMOM 10 min
Min 1 3 power cleans (135/95), 20 du
Min 2 12 burpees
EMOM 10 min
Min 1 10 CTB pu
Min 2 15 sit-ups
EMOM 10 min
Min 1 12 WB (20/14)
Min 2 200m run
EMOM 10 min
Min 1 8 OTB burpees
Min2 40 double unders




Mobility Class 4:00 - 5:15pm


Monday preview:
A.
Tabata
Double unders
Wall Ball
Row cal

B.
21, 15, 9
Front squat (115/85)
Strict HSPU

C.
3 x 30 toe-to-bar
rest 60 sec btw sets




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