Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In 14 minutes build to a heavy deadlift

B.
5 rds
10 back squat (BW)
10 med ball su (20/14)


Saturday preview:
A.
In teams of 3 w/partners rotating every 10 reps:
120 burpees
120 squats
120 pull-ups
120 wall ball (20/14)
120 cal ski
120 KB swings (62/44)





A.
OHP
5 x 1

B.
Skill session


Friday preview:
A.
In 14 minutes build to a heavy deadlift

B.
5 rds
10 back squat (BW)
10 med ball su (20/14)





A.
Hang Clean
5 x 1

B.
AMRAP 11 min
3 deadlifts (125% bw)
6 push-ups
9 med ball cleans (20/14)


Thursday preview:
A.
OHP
5 x 1

B.
Skill session





A.
AMRAP 16
Row 50 cal
40 wall ball (20/14)
30 toe-to-bar
20 GTS (135/95)
10 CTB pu


Wednesday preview:
A.
Hang Clean
5 x 1

B.
AMRAP 11 min
3 deadlifts (125% bw)
6 push-ups
9 med ball cleans (20/14)





A.
Front squat
5 x 1

B.
4 rds
10 thrusters (95/65)
10 pull-ups


Tuesday preview:
A.
AMRAP 16
Row 50 cal
40 wall ball (20/14)
30 toe-to-bar
20 GTS (135/95)
10 CTB pu





Mobility 4:00pm


Monday preview:
A.
Front squat
5 x 1

B.
4 rds
10 thrusters (95/65)
10 pull-ups





A.
In teams of 2 w/partners alternating rounds:
6 rds
400m run
5 fronts squats (135/95)
10 HSPU
5 burpee OTB jumps (24/20)


Sunday preview:
Mobility 4:00pm

 





A.
Hang Clean
5 x 2

B.
AMRAP 12 min
30 double unders
10 toe-to-bar
5 OHP (75/55)


Saturday preview:
A.
In teams of 2 w/partners alternating rounds:
6 rds
400m run
5 fronts squats (135/95)
10 HSPU
5 burpee OTB jumps (24/20)





Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery


Friday preview:
A.
Hang Clean
5 x 2

B.
AMRAP 12 min
30 double unders
10 toe-to-bar
5 OHP (75/55)





A.
AMRAP 40 min
1k row
15 OTR burpees


Thursday preview:
Choose from:

Skill work
Make-up Monday. Tuesday, or Wednesday's WOD
Rowing Club
Mobility
Active recovery

 





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