Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
12 min Indian run

B.
Muscle-up/CTB PU Skill Session
20 min
1-5 reps per minute


Thursday preview:
A.
3 rds NOT for time
6 dead hang pull ups
40 double unders
10 GHD SU

B.
10 rds
10 back squats (BW)
10 med ball su (20/14)

compare with 080813




A.
3 rds
800m run
30 double unders
15 sit-ups
7 deadlifts (1.75 BW)
rest 7 min


Wednesday preview:
A.
12 min Indian run

B.
Muscle-up/CTB PU Skill Session
20 min





A.
5 rds
20 burpee otb jumps (20)
20 pull-ups
800m run


Sunday preview:

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

 





A.
3 x 800m run
rest the time it took to do the preceding 800m

B.
Gymnastics Skill Session


Tuesday Preview:
A.
"Cindy"
AMRAP 20 min
5 pull-ups
10 push ups
15 squats

compare with 020814





A.
800m run
25 power snatch (75/55)
20 pull-ups
15 OHP
100 double unders
15 OHP
20 pull-ups
25 power snatch
800m run


Friday Preview:
A.
3 rds for QUALITY
40 UB double unders
5 muscle-ups

B.
Deadlift
5.4.3.2.1






A.
3 rds
800m run
10 power clean (85% BW)
50 double under
25 burpee
rest 8 min


Wednesday Preview:
A.
Front squat
3.3.3.3.3.3

B.
EMOM 6 min
12 toe to bar

C.
1 mile run





A.
4 x 400m run
rest the amount of time the preceding 400 took to complete

B.
Gymnastic skill session



Friday Preview:
A.
"Diane"
21, 15, 9
Deadlift (225/155)
HSPU

compare 071612





A.
800m Run x 3
rest the same amount of time the preceding 800 took

B.
10 rds
5 pull-ups
10 push-ups
15 squats




A.
In teams of no more than 8 where all team members must finish together 14 min Indian Run for distance

B.
17 min AMRAP
3 TNG power cleans (85% BW)
6 toe-to-bar
9 goblet squats (35/26)



A.
3 x 800m partner run

B.
20 min AMRAP
In teams of 2 with partners alternating rds
20 squats
10 pull-ups
5 deadlifts (275/195)



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