Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
3rds
8 cleans (80% BW)
1 min row/AD
rest 3:00 min
then
rest 5 min
then
3rds
1 min row/AD
10 front squat
rest 3:00 min
then
rest 5 min
then
6 rds
8 squats
8 push-ups



Wednesday preview:
A.
Deadlift
3 x 5

B.
Bench Press
3 x 5

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




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


Thursday preview:
A.
OHP
5, 3, 1

B.
Gymnastic Skill Session




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



Wednesday preview:
A.
OHP
3 x 3

B.
EMOM 12 min
Min 1 16 wall ball (20/14)
Min 2 40 double unders
Min 3 12 KB swings (62/44)






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


Friday preview:
A.
OHP
3 x 5

B.
21, 15, 9
CTB pu
OHS (60% BW)

C.
300 sec FLR






A.
3 rds
6 cleans 85% bw
2 min Row/AD
rest 2:00min
then
rest 5 min
then
3 rds
2 min burpee
5 front squat 85% bw
rest 2 min
then
rest 5 min
then
6 rds
3 strict HSPU
6 toe-to-bar


Wednesday preview:
A.
In 12 min build to a heavy back squat


B.
Tabata
Double unders
Ring rows
Squats
KB swing







A.
3 rds
8 back squat (90% BW)
60 sec double unders
2 min row/AD
rest 2:00min
then
rest 5 min
then
3 rds
2 min row/AD
60 sec double unders
5 front squat 90% bw
rest 2 min
then
rest 5 min
then
6 rds
3 burpee MU
6 deck squats



Friday preview:
A.
OHP
5 x 55%
4 x 60%
3 x 70%
2 x 80%
1 x 90%
1 x 90%+

B.
Gymnastic skill session

C.
300 sec FLR






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)



Wednesday preview:
A.
EMOM 6 min
8 ring push ups

B.
EMOM 6 min
20 squats

C.
EMOM 6 min
8 CTB pu

D.
EMOM 6 min
20 sit-ups







A.
3 rds
10 TNG cleans 65% BW
60 sec row/AD/ski
30 sec burpee pull up
rest 2 min
then
rest 5 min
then
3 rds
10 front squats 85% BW
60 sec row/AD/ski
30 sec double unders
rest 2 min
then
rest 5 min
then
3 rds
3 muscle-ups
6 strict HSPU
9 KB swings (53/35)
rest 60 sec

time cap 45 min



A.
3 rds
8 hang cleans (60% 1 RM)
2:00 min row
2 min rest
then
rest 5 min
then 3 rds
10 front squat (50% 1 RM)
2:00 min row
rest 2 min
then
rest 5 min
then
4 sets
8 pull-ups
8 push ups
8 sit-ups
8 burpees




** This evening is our Holiday WOD and going away outing for Tim.  There are no classes tonight at 4, 5, or 7. Make plans to come at 6:00pm for a partner WOD and/or head to Local on the Square following the WOD around 7:15pm.  The 6, 7, 8:30am, and Noon classes will run as normal.

A.
2 rds
10 KB FS
4:00 min row
1min rest
then
rest 5 min
then 2 rds
8 KB FSPP
4:00 step-up/BJ/OTB
rest 1 min
then
rest 5 min
then
5 min FLR





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