Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Front squat
5 x 3 01X2

B.
In 14 min build to a heavy clean

C.
7 min AMRAP
10 wall ball (20/14)
20 double unders
5 burpee


Wednesday preview:
A.
3rds
4 cleans (90% bw)
3 min row/AD
rest 1:00 min
then
rest 5 min
then
3rds
3 min row/AD
3 front squats
rest 1:00 min
then
rest 5 min
then
5 rds
5 toe-to-bar
5 push-ups




A.
EMOM 6 min
30 double unders

B.
5 sets
Hang clean, clean, jerk

C.
Bench press
3 x 5


Wednesday preview:
A.
Deadlift
3 x 5

B.
EMOM 6 min
15 wall ball (20/14)

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

compare with 082715






A.
OHP
3 x 5

B.
4 x 3 hang clean, power clean, clean, FS

C.
21, 15, 9
Row cal
Box jumps (24/20)



Wednesday preview:
A.
Back squat
3 x 5

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

compare with 071113







A.
Tabata
Wall Ball (16/10)
MB su

B.
Clean
2 x 3 55%
2 x 3 60%
2 x 3 65%
2 x 2 70%
2 x 2 75%

C.
3 rds
30 sec max rep C&J 50%
60 secs rest


Wednesday preview:
A.
20 TSU
80 TGU

B.
Row 5 min






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









A.
EOMOM 16
Hang clean, clean, 2 x push press

B.
21, 15, 9
GHD su
Row cal


Saturday preview:
A.
AMRAP 40 min
In teams of 3 with partners rotating stations after each 1K:
1k row
20 HSPU
50 thrusters (45/35)







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

B.
10 - 1
OHP (75/45)
Power snatch


Labor Day Weekend preview:
CLOSED Saturday & Sunday
Monday Partner WOD at 9:00am




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.
EMOM 6 min
Clean x 2 60%

B.
5rds
4 min clock
60 sec plank hold
10 thrusters (50% bw)
2 rope climb


Thursday preview:
A.
10 rds
500m row
rest 1:00min
add 10 sec to your PR 1k split and maintain or beat that pace for each rd.





A.
Front squat
5 x 3

B.
In 12 minutes build to a heavy clean

C.
Gymnastic skill session


Wednesday preview:
A.
EMOM 6 min
Clean x 2 60%

B.
5rds
4 min clock
60 sec plank hold
10 thrusters (50% bw)
2 rope climb






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