Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In 12 min build to a heavy back squat


B.
Tabata
Double unders
Ring rows
Squats
KB swing


Thursday preview:
A.
In 14 min build to a heavy power clean

B.
3 rds
15 OHS (50% bw)
15 sit-ups





A.
Tabata
Double unders
Wall Ball
Row cal

B.
21, 15, 9
Front squat (115/85)
Strict HSPU

C.
3 x 30 toe-to-bar
rest 60 sec btw sets


Tuesday preview:
A.
EMOM 10 min
Min 1 3 power cleans (135/95), 20 du
Min 2 12 burpees
EMOM 10 min
Min 1 10 CTB pu
Min 2 15 sit-ups
EMOM 10 min
Min 1 12 WB (20/14)
Min 2 200m run
EMOM 10 min
Min 1 8 OTB burpees
Min2 40 double unders




A.
Tabata
Double unders
Wall ball
Sit-ups

compare with 072715

B.
21, 15, 9
HSPU
toe-to-bar


Saturday preview:
A.
Back squat
7 x 3 begin at 60%

B.
3 rds
15 cleans (135/95)
15 pull-ups





A.
Tabata
Double unders
Wall ball
Sit-ups

B.
EMOM 8 min
8 CTB pu

C.
EMOM 10 min
30 sec FLR


Tuesday preview:
A.
Front squat
6 x 4 00X1 75%

B.
High hang clean
5 x 3 60%

C.
3 rds
10 push-ups
15 squats
20 kb swings (53/35)




A.
Tabata
Wall Ball
Row cal

B.
3 rds
400m run
15 HSPU
5 cleans (155/115)


Friday preview:
A.
Front squat
1.1.1.1.1.1.1

B.
4 x 25 GHD su
rest as needed btw sets





A.
Gymnastic skill session

B.
Tabata
Double unders
CTB pu
AD
FLR


Tuesday preview:
A.
Back squat
7 x 3

B.
9 min AMRAP
9 wall ball (20/14)
9 t2b
9 box jumps (24/20)





A.
Tabata
Wall ball
No push-up burpees

B.
In 14 min build to a heavy back squat

C.
3 x 20 hip extensions
rest as needed btw sets


Tuesday preview:
A.
EMOM 8 min
Even 8 CTB pu
Odd 35 double unders

B.
Front squat
5 x 3 00X2 70%

C.
Clean
7 x 2 TNG 1 sec pause above knee 60%





A.
In 14 min build to a heavy deadlift

B.
Tabata
Double unders
Goblet squats (35/26)
Pull-ups
Sit-ups


Tuesday preview:
A.
800m run
50 box jumps (24/20)
40 burpees
30 wall ball (20/14)
20 power cleans (115/85)
10 OHS
800m run





A.
SLDL
7 x 2 per side

B.
Tabata
Knee raises
Double unders
Thrusters (bar stays in rack)
Plank hold


Wednesday preview:
A.
2011 Regional Workout 4
100 pull-ups
100 kb swings (53/35)
100 double unders
100 OHS (95/65)
(25 min time cap)

compare with 061114






A.
Tabata
Double-unders
Wall ball
STO (bar stays in rack)

B.
Deadlift
7 x 3 20X0


Friday preview:
A.
Back squat
7 x 3 70%

B.
"Grace"
30 C&J (135/95)






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