Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
OHP
5 x 60%
4 x 70%
3 x 80%
2 x 85%
1 x 90%

B.
6 x (HPC, HC, FS)

C.
300 sec FLR


Friday preview:
A.
Front squat
10 x 2  02X1 55%

B.
21, 15, 9
WB (20/14)
4 x double unders

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






A.
EMOM 6 min
8 ring push ups

B.
EMOM 6 min
20 squats

C.
EMOM 6 min
8 CTB pu

D.
EMOM 6 min
20 sit-ups


Thursday preview:
A.
OHP
5 x 60%
4 x 70%
3 x 80%
2 x 85%
1 x 90%

B.
6 x (HPC, HC, FS)

C.
300 sec FLR







A.
3rds
10 deadlifts (BW)
2 min row/AD
rest 2:00 min
then
rest 5 min
then
3rds
2 min row/AD
5 deadlifts (150% BW)
rest 2:00 min
then
rest 5 min
then
8 rds
8 burpees
8 box jumps (24/20)



Wednesday preview:
A.
EMOM 6 min
8 ring push ups

B.
EMOM 6 min
20 squats

C.
EMOM 6 min
8 CTB pu

D.
EMOM 6 min
20 sit-ups







A.
3 rds for quality
30 double unders
4 TGU (alt arms)
45 sec HS hold

B.
Back squat
10 x 35%
10 x 40%
10 x 45%
10 x 50%
10 x 55%
5 x 60%
5 x 65%
5 x 70%
5 x 75%
5 x 80%


Tuesday preview:
A.
3rds
10 deadlifts (BW)
2 min row/AD
rest 2:00 min
then
rest 5 min
then
3rds
2 min row/AD
5 deadlifts (150% BW)
rest 2:00 min
then
rest 5 min
then
8 rds
8 burpees
8 box jumps (24/20)






Mobility 4:00 - 5:15pm


Monday Preview:
A.
3 rds for quality
30 double unders
4 TGU (alt arms)
45 sec HS hold

B.
Back squat
10 x 35%
10 x 40%
10 x 45%
10 x 50%
10 x 55%
5 x 60%
5 x 65%
5 x 70%
5 x 75%
5 x 80%

 

 





A.
In teams of 2 with partners alternating full rds
8rds
400m run
7 deadlifts (275/195)
40 double unders
25 cal row
10 burpee BJ (24/20)


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





A.
3 rds for quality
50 double unders
10 HSPU
rest 2 min

B.
Back squat
100 x 1 (BW)


Saturday preview:
A.
In teams of 2 with partners alternating full rds
8rds
400m run
7 deadlifts (275/195)
40 double unders
25 cal row
10 burpee BJ (24/20)







Mobility class is CANCELLED tonight. Sorry for the inconvenience!

A.

AMRAP 3 min
rest 1 min
AMRAP 6 min
rest 2 min
For time
20 cal row
30 wall ball (20/14)
20 toes to bar
30 box jumps (24/20)
20 power cleans (115/85)
30 Burpees
20 STO
30 pull-ups


Friday preview:
A.
3 rds for quality
50 double unders
10 HSPU
rest 2 min

B.
Back squat
100 x 1 (BW)







A.
7 sets
2 x TGU alt arm

B.
3 x 500m row



Thursday preview:

Mobility class is CANCELLED tonight. Sorry for the inconvenience!

AMRAP 3 min
rest 1 min
AMRAP 6 min
rest 2 min
For time
20 cal row
30 wall ball (20/14)
20 toes to bar
30 box jumps (24/20)
20 power cleans (115/85)
30 Burpees
20 STO
30 pull-ups









A.
Front squat
5 x 5 02x1 70%

B.
Clean
5 x 1 65%
3 x 1 70%
2 x 1 75%
2 x 1 75% +

C.
300 sec FLR



Wednesday preview:
A.
7 sets
2 x TGU alt arm

B.
3 x 500m row









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