Workout of the Day

Workout of the Day

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Workout of the Day postings


Mobility
4:00 - 5:15pm

 

Monday preview:
A.
with a 36 min running clock:
45 KB swings (53/35)
45 Burpees
at 10:00 min
3 rds
15 STO (95/65)
60 double unders
at min 20:00
21, 15, 9
OHS
Pull-ups
at min 30:00
6 min AMRAP
3 PC&J
6 toe-to-bar
9 squats





Mobility  4:00 - 5:15pm


Monday preview:
A.
Deadlift
3 x 3

B.
Bench press
3 x 3

C.
50 GHD sit-ups





Mobility
4:00 - 5:15pm


Monday preview:
A.
5 rds
25 cal Row
20 burpee box jumps (24/20)
50 double unders
rest 4 min




Mobility
4:00 - 5:15pm


Monday preview:
A.
Back Squat
5, 3, 1

B.
2 rds
700m row
25 kb swings (53/35)

C.
Hip extension
3 x 15
rest as needed btw sets




Mobility
4:00 - 5:15pm


Monday preview:
A.
OHP
3 x 3

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

C.
300 sec FLR on rings






Mobility

4:00 - 5:15pm

Monday preview:
A.
Deadlift
3 x 5

B.
EMOM 8 min
10 push-ups

C.
Hip extension
3 x 15
rest as needed btw sets


 





Mobility 4:00 - 5:15pm


Monday preview:
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




Mobility 4:00 - 5:15pm


Monday preview:
A.
TGU
5 x 4 alt arm

B.
AMRAP 9 min
2 deadlifts (150% bw)
4 box jumps (24/20)
6 push-ups

C.
Optional cashout
300 sec FLR

 

 





Mobility 4:00 - 5:15pm


Monday preview:
A.
EMOM 6 min
3 x 10 UB du

B.
Deadlift
5 x 55%
3 x 75%
1 x 90%
3 x 75%
2 x 85%
7 x 75%
7 x 75%
7 x 75%

C.
300 sec FLR





Mobility 4:00 - 5:15pm


Monday Preview:
A.
3 rds for quality
30 double unders
4 TGU (alt arms)
45 sec HS hold

B.
Back squat
10 x 35%
10 x 40%
10 x 45%
10 x 50%
10 x 55%
5 x 60%
5 x 65%
5 x 70%
5 x 75%
5 x 80%

 

 





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