Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
3 x 5

B.
42, 30, 18
Burpee
Box jump (24/20)
Cal rowing/AD



New Year's Day preview:
9:00am ONLY
A.
In teams of 3 with 1 person working at a time:
3 rds
21 CTB pu
21 deadlifts (225/155)
3 rds
21 wall ball (20/14)
21 toe-to-bar
then
100 OH WTD lunge steps (45/35)
84 cleans (135/95)
100 OH WTD lunge steps
9 rope climbs

B.
Optional cashout
300 sec FLR








A.
Back squat
3 x 3

B.
10 rds
5 pull-ups
10 push-ups
15 squats
rest 1 min


Friday preview:
A.
TGU
build to a heavy double

B.
Row
5 x 250m
rest 2:15

C.
Optional cashout:
5 min max rep sit-ups




A.
Back squat
3 x 5

B.

"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats

compare with 112012



Tuesday preview:
A.
EMOM 6 min
30 double unders

B.
5 sets
Hang clean, clean, jerk

C.
Bench press
3 x 5






A.
Back Squat
5, 3, 1

B.
2 rds
700m row
25 kb swings (53/35)

C.
Hip extension
3 x 15
rest as needed btw sets


Tuesday preview:
A.
OHP
5, 3, 1

B.
21, 15, 9
Hang power snatch (45% bw)
Toe-to-bar

C.
300 sec FLR on rings






A.
Back squat
3 x 3

B.
Hang snatch
5 x 2

C.
Hip extension
3 x 15
rest as needed btw sets


Thursday preview:
A.
Deadlift
3 x 3

B.
Bench press
3 x 3

C.
3 x 20 GHD su
rest as necessary btw sets







A.
Back squat
3 x 5

B.
"Karen"
150 wb (20/14)

compare with 071113


Thursday preview:
A.
OHS
3 x 3

B.
Bench press
3 x 5

C.
2 x 30 GHD su
rest as necessary btw sets




A.
In 12 min build to a heavy back squat


B.
Tabata
Double unders
Ring rows
Squats
KB swing


Thursday preview:
A.
In 14 min build to a heavy power clean

B.
3 rds
15 OHS (50% bw)
15 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)






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)







A.
Back squat
5 x 3 02X1

B.
Gymnastic skill session



Friday preview:
A.
In 12 min build a heavy deadlift

B.
4rds
8 Russian KB swings (70/53)
6 goblet squats
15 cal row/AD
rest 4 min






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