Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In 14 min build to a heavy power clean

B.
3 rds
15 OHS (50% bw)
15 sit-ups



Friday preview:
A.
EMOM 6 min
25 du + 3 pull-ups

B.
6 rds
25 wall ball
rest 60 sec

C.
Gymnastic skill session






A.
Gymnastic Skill Session

B.
9, 7, 5
Muscle-up
Clean (BW)


Saturday preview:
A.
In teams of 2 with only 1 person working at a time:
AMRAP 30 min
1k row
20 front squat (135/95)
2 rope climbs






A.
Clean 5 x 3

B.
5 rds
10 thrusters (95/65)
30 double unders


Thursday Preview:

Gymnastic Skill Day




A.
In 12 min build to a heavy Clean

B.
EMOM 5 min
2 x 80% of best clean from A.

C.
15, 12, 9, 6, 3
Strict HSPU
Back Squat (135/95)



A.
In 15 minute build to a heavy complex
Hang clean, clean, jerk

B.
Death by Wall Ball (20/14)

With a continuously running clock do one wall ball throw the first minute, two wall ball throws the second minute, three wall ball throws the third minute... continuing as long as you are able.

Use as many sets each minute as needed.




Strength:
In 20 min build to a heavy clean

Skill:
EMOM 6 min
7 thursters (95/65)

Optional cashout:
Goblet squat ladder
1-10-1




Strength:
In 15 minutes build to a heavy Clean

Skill:
EMOM 5 min
16 Wall Ball (20/14)

Metcon:
7 min AMRAP
5 burpee
5 P. Cleans (95/65)
10 Toe-to-bar




Skill:
Clean 8 x 1

Metcon:
7 rds
7 toes-to-bar
7 HSPU
7 kb swing (53/35)



Strength:

Front squat 5x5
Clean 1, 1, 1, 1, 1

Metcon:
3 rds
15 pull-ups
15 STO (75/55)
10 OTB burpee



Skill:

EMOM 6 min
Hang clean x 3

Metcon:

4 rds
15 wall ball (20/14)
25 double unders
2 bar muscle ups



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