Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Back squat
5, 3, 1

B.
"Jackie"

Row 1000m
50 thrusters (45/35)
30 pull-ups

compare with 102314


Tuesday preview:
A.
Front squat
5 x 3 01X2

B.
In 14 min build to a heavy clean

C.
7 min AMRAP
10 wall ball (20/14)
20 double unders
5 burpee




A.
Back squat
5 x 5

B.
“Annie”
50, 40, 30, 20, 10
double unders
situps

compare with 080614


Friday preview:
A.
Clean
3 x 2 60%
3 x 2 65%
3 x 2 70%
2 x 1 75%
2 x 1 75%+

B.
21, 15, 9
Deadlift (115% BW)
Box jump (24/20)





A.
21, 15, 9
Row cal
Thrusters (95/65)

B.
Back squat
5 x 5


Friday preview:
We have a modified schedule today:
Classes at 6:00, 7:00, 8:30, & 10:00am ONLY

A.
EMOM 8 min
Even min 12 KB swings
Odd min 30 double unders

B.
In teams of 2 with partners alternating movements
20 min AMRAP
12 burpees
12 OH Walking Lunges (45/35)
12 deck squats
12 CTB pu
12 wall ball (20/14)






A.
EMOM 8 min
35 double unders

B.
Back squat
7 x 3 60%

C.
5 min FLR


Thursday preview:
A.
OHS
7 x 7 50%

B.
Push press
5 x 3

C.
3 x 30 GHD su
rest as needed btw sets





A.
Back squat
2.2.2.2.2.2

B.
9 min AMRAP
9 KB swings (53/35)
7 burpee box jumps (24/20)
5 deadlift (185/135)


Wednesday Preview:
A.
3 rds for QUALITY
15 toe-to-bar
12 HSPU
9 deck squat
rest 2 min

B.
21, 15, 9
Power clean (115/85)
Wall ball (20/14)





A.
Back squat
4 x 15

B.
EMOM 6 min
10 burpee BJ

C.
3 x 25 GHD SU
rest as needed btw sets


Tuesday Preview:
A.
Deadlift
5 x 5 60%

B.
EMOM 15 min
Min 1 12 pistols (alt leg)
Min 2 10 T2B
Min 3 10 power snatch (75/55)
EMOM 15 min
Min 1 3 muscle ups
Min 2 10 thrusters
Min 3 10 deck squats





A.
Back squat
5 x 5 60%

B.
EMOM 12 min
Min 1 40 double unders
Min 2 3 muscle ups
Min 3 12 burpees
EMOM 12 min
Min 1 14 wall ball
Min 2 10 t2b
Min 3 10 med ball clean


Wednesday Preview:
A.
In 12 min build to a heavy clean

B.
EOMOM 12 min
Hang clean, clean, jerk 70% A.

C.
EMOM 6 min
15 kb swings




A.
Back Squat
5 x 3

B.
STO
1.1.1.1.1.1

C.
2 x 25 toe-to-bar
rest as necessary btw sets


Tuesday Preview:
A.
"Chelsea"

5 pull ups
10 push ups
15 squats
Every minute on the minute for 30 minutes or until you fail to complete a round in 60 seconds.

compare to 121013






A.
Back squat
5 x 6 70%

B.
In teams of 3 with only 1 person working at a time
Kettlebell ladder
40-20-10-20-40

Each partner must complete a rung before any partner may move down the ladder.

Tuesday preview:
A.
EMOM 7 min
30 double unders

B.
SLDL
5 x 3

C.
EMOM 7
30 sec FLR

 





A.
Back squat
5 x 8 60%

B.
Push Press
1.1.1.1.1.1

C.
SLDL
1.1.1.1.1



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