Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 2 with partners alternating movements
6 rds
75 double unders
50 squats
50 push-ups
50 Russian KB swings (70/53)
50 DB snatch alt arm (55/45)
35 min time cap



Sunday preview:

CLOSED




9:00am ONLY

A.
In teams of 3 with 1 person working at a time:
3 rds
21 CTB pu
21 deadlifts (225/155)
3 rds
21 wall ball (20/14)
21 toe-to-bar
then
100 OH WTD lunge steps (45/35)
84 cleans (135/95)
100 OH WTD lunge steps
9 rope climbs

B.
Optional cashout
300 sec FLR



Saturday preview:
A.
In teams of 2 with partners alternating movements
6 rds
75 double unders
50 squats
50 push-ups
50 Russian KB swings (70/53)
50 DB snatch alt arm (55/45)
35 min time cap




Classes at 8:00 & 9:15am

A.
In teams of 2 with partners alternating movements
6 rds
100 double unders
15 C&J (95/65)
30 Box jumps (27/23)
20 OHS
20 Deck squats



Sunday preview:

CLOSED




A.
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


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





A.
Hang Snatch
5 x 2

B.
In teams of 3 with all 3 partners working at the same time:
12 rds
P1 400m row
P2 Wall Ball (18/12)
P3 OH Wtd Walking Lunges (45/35)



Sunday preview:

Mobility 4:00 - 5:15pm




A.
In teams of 2 with partners alternating full rds
8rds
400m run
7 deadlifts (275/195)
40 double unders
25 cal row
10 burpee BJ (24/20)


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





A.
In teams of 3 with only 1 person working at a time:
3 rds
Row 750m
45 PC&J (95/65)
30 burpees
then
rest 3 min
then
3 rds
30 CTB pu
15 thrusters
then
AMRAP box jumps (31/27)
42 min time cap



Sunday preview:

Mobility 4:00 - 5:15pm




A.
In teams of 3
2400m Indian Run
then
with only 1 partner working at a time
60 back squats (155/105)
60 KB swings (70/53)
60 STO (115/85)
60 CTB pu


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




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)


Sunday preview:
Open gym 2:00 - 4:00pm
Mobility 4:00 - 5:15pm




A.
In teams of 3
12 min Indian Run
rest exactly 6 min
100 GTO (115/85)
100 Box jumps (31/27)
100 Front squats
100 Bench press


Sunday preview:
Open Gym 2:00 - 4:00pm
Mobility 4:00 - 5:15pm




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