Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Deadlift
3 x 5

B.
Bench Press
3 x 5

C.
GHD su
3 x 25
rest as needed btw sets



New Year's Eve preview:

Classes at 6, 7, 8:30am, Noon, & 4pm ONLY

A.
Back squat
3 x 5

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





A.
Deadlift
5, 3, 1

B.
Bench press
5, 3, 1

C.
21, 15, 9
OHS (95/65)
KB swing (62/44)
Row Cal




Saturday preview:
In teams of 3 with 1 person working at a time:
100 deadlift (225/155)*
100 bench press (135/95)*
100 cleans (135/95)*
*each team member must do 2 burpees every time the partner working changes
then
100 burpees+
100 pull-ups+
100 toe-to-bar+
+each team member must do 1 clean every time the partner working changes




A.
Deadlift
3 x 3

B.
Bench press
3 x 3

C.
50 GHD sit-ups



Tuesday preview:
A.
3rds
15 power cleans (70% BW)
1 min row/AD
rest 3:00 min
then
rest 5 min
then
3rds
1 min row/AD
8 OHS
rest 3:00 min
then
rest 5 min
then
6 rds
6 burpee bj (24/20)
3 muscle-ups






A.
Deadlift
3 x 5

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

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


Thursday preview:
A.
3rds
8 front squats (85% bw)
2 min row/AD
rest 2:00 min
then
rest 5 min
then
3rds
2 min row/AD
4 hang power cleans
rest 2:00 min
then
rest 5 min
then
4 rds
6 TGU alt arms (35/26)
6 HSPU





A.
Deadlift
5, 3, 1

B.
Bench Press
5, 3, 1

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



Saturday preview:
A.
Front squat
5 x 3 03X1 70%

B.
AMRAP 17 min
3 thrusters (60% bw)
6 pull-ups
20 UB double unders







A.
Deadlift
3 x 3

B.
Bench press
3 x 3

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



Friday preview:
A.
OHS
5 x 2

B.
Split jerk
6 x 1

C.
21, 15, 9
KB swings (62/44)
Row cal

compare to 080615






A.
Deadlift
3 x 5

B.
EMOM 8 min
10 push-ups

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


Tuesday preview:
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)








A.
5 rds
15 wall ball (20/14)
15 pull-ups
then
8 min to build to a heavy 1 rep deadlift



Saturday preview:
A.
w/a running clock
21, 15, 9
4 x double unders
kb swings (62/44)
at min 10:00
21, 15, 9
Push-ups
Box jumps (27/24)
at min 20:00
21, 15, 9
Row cal
OHP (75/55)
at min 30:00
300 sec FLR







A.
Deadlift
5, 4, 3, 2, 1, 1

B.
AMRAP 7 min
20 double unders
10 toe-to-bar
5 GTS (70% bw)



Saturday preview:
A.
w/a 36 min running clock
800m run
100 double unders
at min 10:00
50 pull-ups
50 push-ups
at min 20:00
21, 15, 9
Row cal
Goblet squats (53/35)
at min 30:00
AMRAP 6 min
2 box jump (24/20)
4 burpee
6 wall ball (20/14)






A.
EMOM 6 min
3 x 10 UB du

B.
Deadlift
5 x 55%
3 x 75%
1 x 90%
3 x 75%
2 x 85%
7 x 75%
7 x 75%
7 x 75%

C.
300 sec FLR


Tuesday preview:
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






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