Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
OHP
3 x 5

B.
"15.1"
AMRAP 9 min
15 toe-to-bar
10 deadlift (115/75)
5 snatch

compare with 022715



Tuesday preview:
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




A.
OHP
5, 3, 1

B.
Gymnastic Skill Session


Friday preview:
A.
Deadlift
5, 3, 1

B.
Bench press
5, 3, 1

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




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)



Thursday preview:
A.
Back squat
3 x 3

B.
10 rds
5 pull-ups
10 push-ups
15 squats
rest 1 min







A.
OHP
3 x 5

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

C.
300 sec FLR rings



Saturday preview:
A.
w/ a 36 min running clock
Row cal (120/90)
at min 12:00
3 rds
10 GTO (115/85)
15 front squats
at min 24:00
4 rds
20 burpee
10 toe-to-bar
time cap 36 min






A.
OHP
5, 3, 1

B.
21, 15, 9
Hang power snatch (45% bw)
Toe-to-bar

C.
300 sec FLR on rings



Wednesday preview:
A.
EMOM 10 min
Even 16 wall ball (20/14)
Odd 40 double unders
EMOM 10 min
Even 12 box jumps (31/27)
Odd 8 ctb pu
EMOM 10 min
Even 15 wall ball
Odd 12 burpee
EMOM 10 min
Even 10 deadlifts (115% bw)
Odd 200m row

 





A.
OHP
3 x 3

B.
3 rds
10 pull-ups
15 OTB burpees
10 thursters (95/65)

C.
300 sec FLR on rings


Tuesday preview:
A.
100 double unders
50 sit-ups
40 squats
30 push-ups
20 box jumps (27/24)
10 muscle-ups
20 OTB jumps
30 toes-to-bar
40 med ball clean (20/14)
50 burpees
100 double unders

B.
Jumping








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.
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



Saturday preview:

A.
w/a 36 min running clock:
21, 15, 9
Burpee
Row cal
at min 10:00
21, 15, 9
OHS (95/65)
Pull-up
at min 20:00
21, 15, 9
Deadlift (BW)
Box jump (24/20)
at min 30:00
AMRAP
3 HSPU
6 t2b
9 kb swing (44/26)





A.
OHP
5 x 60%
4 x 70%
3 x 80%
2 x 85%
1 x 90%

B.
6 x (HPC, HC, FS)

C.
300 sec FLR


Friday preview:
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






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

B.
3 rds
400m run
15 push press (95/65)
10 box jump (24/20)


Saturday preview:
A.
EMOM 8 min
Clean 1.1 60%

B.
In teams of 2 with only 1 partner working at a time
3 rds
30 OHS (95/65)
20 cal row
10 OHP
then
3 rds
30 wall ball (20/14)
20 CTB pu
10 deadlifts (275/195)




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