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.
Front squat
5 x 3 03X1 70%

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


Sunday preview:
Mobility 4:00 - 5:15pm





A.
EMOM 6 min
30 double unders

B.
EMOM 8 min
4 muscle-ups

C.
Death By front squat (95/65)

With a continuously
running clock do one front squat the first minute, two front squats the
second minute, three front squats the third minute... continuing as long
as you are able.

Use as many sets each minute as needed.

compare with 122813



Tuesday preview:
A.
5 min burpee
rest 3 min
2 min row for calories
rest 1 min
1 min deadlift (115% BW)
rest 2 min
3 min russian kb swing (70/53)
rest 10 min
5 min row for cal
rest 3 min
2 min burpee
rest 1 min
1 min russian kb swing
rest 2 min
3 min deadlift

compare with 011014








A.
Front squat
5 x 3 02X1

B.
AMRAP 17 min
10 MB su (20/14)
6 CTB pu
3 HSPU



Tuesday preview:
A.
20 TSU
80 TGU

B.
300 sec FLR






A.
Front squat
10 x 2 02X1 55%

B.
21, 15, 9
WB (20/14)
4 x double unders

C.
2 x 20 GHD su
rest as needed btw sets



Saturday preview:
A.
In teams of 3:
2000m run
then
w/only 1 partner working at a time
60 KB swing (70/53)
60 t2b
60 power cleans (135/95)
60 box jumps (36/31)
60 OHP (75/55)
then
as a team
1200m run






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






A.
Front squat
6 x 65%
4 x 75%
2 x 80%
1 x 85%
1 x 90%

B.
In 14 min build to a heavy clean

C.
2 min max rep GHD su


Tuesday preview:
A.
800m run
50 double unders
50 push-ups
400m run
25 double unders
25 push-ups
200m run
10 double unders
10 push ups

B.
Gymnastic Skill Session




A.
Front squat
6 x 4 00X1 75%

B.
High hang clean
5 x 3 60%

C.
3 rds
10 push-ups
15 squats
20 kb swings (53/35)


Wednesday preview:
A.
EMOM 8 min
Even min 10 cal row AFAP
Odd min 15 thrusters (45/35)

B.
Deadlift
6 x 65%
4 x 75%
2 x 80%
1 x 85%
1 x 90%

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




A.
Front squat
1.1.1.1.1.1.1

B.
4 x 25 GHD su
rest as needed btw sets


Saturday preview:
In teams of 3 with only 1 partner working at a time:
1200m run
90 cleans (135/95)
90 Box jumps (31/27)
2400m row
90 burpees
90 KB swings (62/44)
300 double unders





A.
EMOM 8 min
Even 8 CTB pu
Odd 35 double unders

B.
Front squat
5 x 3 00X2 70%

C.
Clean
7 x 2 TNG 1 sec pause above knee 60%


Wednesday preview:
A.
1k row
50 KB swings (53/35)
40 sit-ups
30 deadlifts (185/135)
20 toe-to-bar
10 power cleans (135/95)
20 toe-to-bar
30 deadlifts
40 sit-ups
50 KB swings
1k row
35 min timecap





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