Workout of the Day

Workout of the Day

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Workout of the Day postings


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


Tuesday preview:
A.
In 14 min build to a heavy split jerk

B.
21, 15, 9
clean (90% BW)
wall ball (20/14)
med ball su






A.
w/ a 36 min running clock
Row cal (120/90)
at min 12:00
3 rds
10 GTO (115/85)
15 front squats
at min 24:00
4 rds
20 burpee
10 toe-to-bar
time cap 36 min


Sunday preview:
Mobility 4:00 - 5:15pm




A.
50 double unders
50 wall ball (20/14)
40 double unders
40 kb swings (53/35)
30 double unders
30 box jumps (24/20)
20 double unders
20 OH WB lunge steps (alt legs)
10 double unders
10 medball su
10 double unders
20 box jumps
20 double unders
30 wall ball
30 double unders
40 OH WB lunge steps
40 double unders
50 kb swings
50 double unders


Sunday preview:
CLOSED





We have classes today at 8:30an, Noon, and 4:00pm ONLY

A.

w/a 36 min running clock:
21, 15, 9
Toe-to-bar
OHS (95/65)
at min 10:00
21, 15, 9
Burpee
GTS
at min 20:00
21, 15, 9
STO
CTB pu
at min 30:00
AMRAP
3 push-ups
6 medball cleans (20/14)
9 sit-ups


Saturday preview:
A.
50 double unders
50 wall ball (20/14)
40 double unders
40 kb swings (53/35)
30 double unders
30 box jumps (24/20)
20 double unders
20 OH WB lunge steps (alt legs)
10 double unders
10 medball su
10 double unders
20 box jumps
20 double unders
30 wall ball
30 double unders
40 OH WB lunge steps
40 double unders
50 kb swings
50 double unders







A.
w/a 36 min running clock:
21, 15, 9
Burpee
Row cal
at min 10:00
21, 15, 9
CTB pu
Wall Ball (20/14)
at min 20:00
21, 15, 9
Toe-to-bar
Push-up
at min 30:00
AMRAP
20 double unders
6 KB swings (53/35)
9 squats


Sunday preview:
Mobility 4:00 - 5:15pm




A.
100 double unders
50 sit-ups
40 squats
30 push-ups
20 box jumps (27/24)
10 muscle-ups
20 OTB jumps
30 toes-to-bar
40 med ball clean (20/14)
50 burpees
100 double unders

B.
Jumping


Wednesday preview:
A.
Back squat
3 x 3

B.
Hang snatch
5 x 2

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









A.
w/a running clock
21, 15, 9
4 x double unders
kb swings (62/44)
at min 10:00
21, 15, 9
Push-ups
Box jumps (27/24)
at min 20:00
21, 15, 9
Row cal
OHP (75/55)
at min 30:00
300 sec FLR


Sunday preview:
Mobility 4:00 - 5:15pm






A.
5 min burpee
rest 3 min
2 min row for calories
rest 1 min
1 min deadlift (115% BW)
rest 2 min
3 min russian kb swing (70/53)
rest 10 min
5 min row for cal
rest 3 min
2 min burpee
rest 1 min
1 min russian kb swing
rest 2 min
3 min deadlift

compare with 011014


Wednesday preview:
A.
4 rds for quality
50 double unders
15 strict HSPU
30 sec L-sit
2 rope climbs

B.
Jumping









A.
w/a 36 min running clock
800m run
100 double unders
at min 10:00
50 pull-ups
50 push-ups
at min 20:00
21, 15, 9
Row cal
Goblet squats (53/35)
at min 30:00
AMRAP 6 min
2 box jump (24/20)
4 burpee
6 wall ball (20/14)



Sunday preview:

Mobility 4:00 - 5:15pm




A.
w/a 36 min running clock:
21, 15, 9
Burpee
Row cal
at min 10:00
21, 15, 9
OHS (95/65)
Pull-up
at min 20:00
21, 15, 9
Deadlift (BW)
Box jump (24/20)
at min 30:00
AMRAP
3 HSPU
6 t2b
9 kb swing (44/26)



Sunday preview:

Mobility 4:00 - 5:15pm




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