Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
3 x 3

B.
Hang snatch
5 x 2

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


Thursday preview:
A.
Deadlift
3 x 3

B.
Bench press
3 x 3

C.
3 x 20 GHD su
rest as necessary btw sets







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.
OHS
5 x 5

B.
Hang Power Snatch
7 x 3

C.
Optional cashout
300 sec FLR on rings


Friday preview:
A.
5 rds
15 wall ball (20/14)
15 pull-ups
then
8 min to build to a heavy 1 rep deadlift





A.
In 14 min build to a heavy OHS

B.
Hang Power Snatch
6 x 2

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



Friday preview:
A.
Deadlift
5, 4, 3, 2, 1, 1

B.
AMRAP 7 min
20 double unders
10 toe-to-bar
5 GTS (70% bw)







A.
In 14 min build to a heavy snatch double

B.
6 x 60' suitcase carry

C.
7 min AMRAP
4 pistols (alt legs)
8 ring dips
12 toe-to-bar



A.
14 min snatch skill work

B.
EMOM 8 min
3 deadlift 175% bw
6 ring dips

C.
6 min AMRAP
5 pull-ups
10 lunge steps (alt legs)
15 wall ball (18/12)



A.
In 14 min build to a heavy snatch

B.
SLDL progressions

C.
1k row

D.
Jumping progression



A.
In 12 min build to a heavy snatch

B.
5 sets for QUALITY
10 KB front squat
8 box jumps (27/24)

C.
5 rds
Bear crawl 30 feet
40 sec FLR
rest as necessary



A.
In 12 minutes build to a heavy snatch

B.
5 x 30 sec max rep double unders
rest 90 sec
5 x 30 sec max rep burpees
rest 90 sec
5 x 30 sec box jumps
rest 90 sec

C.
Optional cashout
3 x 20 GHD SU
rest as necessary



A.
20 min snatch

B.
20 min jumping

C.
5 min FLR



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