Workout of the Day

Workout of the Day

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Workout of the Day postings


Mobility 4:00pm


Monday preview:
A.
Deadlift
8 x 3

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

compare with 040317





A.
AMRAP 22min
800m run
then 2 rds
12 CTB pu
9 deadlifts (115/85)
6 GTS
3 STO


Sunday preview:
Mobility 4:00pm





A.
Back squat
5 x 5

B.
In teams of 2 w/ partners alt 500m:
2k ski
* teams must complete 100 burpees during rest



Saturday preview:
A.
AMRAP 22min
800m run
then 2 rds
12 CTB pu
9 deadlifts (115/85)
6 GTS
3 STO





A.
Snatch
5 x 3

B.
20 min skill session



Friday preview:
A.
Back squat
5 x 5

B.
In teams of 2 w/ partners alt 500m:
2k ski
* teams must complete 100 burpees during rest





A.
AMRAP 3 min
rest 6 min
AMRAP 6 min
rest 6 min
For time
20 wall ball (20/14)
20 toe-to-bar
20 box jumps (24/20)
20 wall ball
20 pull-ups
20 burpee otb jumps (24/20)



Thursday preview:
A.
Snatch
5 x 3

B.
20 min skill session





A.
On a 3 min clock
5 rds
200m run
5 deadlift (275/205)
30 double unders



Wednesday preview:
A.
AMRAP 3 min
rest 6 min
AMRAP 6 min
rest 6 min
For time
20 wall ball (20/14)
20 toe-to-bar
20 box jumps (24/20)
20 wall ball
20 pull-ups
20 burpee otb jumps (24/20)





A.
OHS
5 x 5

B.
3 rds
15 KB swings (70/53)
10 HSPU



Tuesday preview:
A.
On a 3 min clock
5 rds
200m run
5 deadlift (275/205)
30 double unders





Mobility 4:00pm





A.
In teams of 3 w/ 1 person working at a time:
AMRAP 30 min
100 pull-ups
100 wall ball (20/14)
100 toe-to-bar
100 goblet squat (35/26)


Sunday preview:
Mobility 4:00pm

 





A.
"The Chief"
5 rds
Max rounds in 3 minutes of:
3 power clean (135/95)
6 Push-ups
9 Squats
Rest 1 minute.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


Saturday preview:
A.
In teams of 3 w/ 1 person working at a time:
AMRAP 30 min
100 pull-ups
100 wall ball (20/14)
100 toe-to-bar
100 goblet squat (35/26)





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