Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
TGU
build to a heavy double

B.
Row
5 x 250m
rest 2:15

C.
Optional cashout:
5 min max rep sit-ups



Saturday preview:
A.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front squat (115/85)
Pull-ups
then
15, 12, 9, 6, 3
Power cleans
Wall ball (20/14)





A.
TGU
4 x 4 alt arm

B.
Gymnastic Skill Session

C.
3 rds
15 cleans (60% bw)
10 push-ups
5 OHS



Friday preview:
A.
Deadlift
5, 3, 1

B.
Bench Press
5, 3, 1

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




A.
In 14 min build to a heavy TGU

B.
G.I. Jane
100 burpee pull-ups

compare with 091913



Saturday preview:
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)





A.
20 TSU
80 TGU

B.
300 sec FLR



Wednesday preview:A.
"14.4"
AMRAP 14 min
Row 60 cal
50 toes-to-bars
40 wall ball (20/14)
30 Power Cleans (135/95)
20 muscle-ups

compare with 022015







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


Tuesday preview:
A.
3 rds
6 cleans 85% bw
2 min Row/AD
rest 2:00min
then
rest 5 min
then
3 rds
2 min burpee
5 front squat 85% bw
rest 2 min
then
rest 5 min
then
6 rds
3 strict HSPU
6 toe-to-bar







A.
20 TSU
80 TGU

B.
Row 5 min



Thursday preview:
A.
3 rds
8 back squat (90% BW)
60 sec double unders
2 min row/AD
rest 2:00min
then
rest 5 min
then
3 rds
2 min row/AD
60 sec double unders
5 front squat 90% bw
rest 2 min
then
rest 5 min
then
6 rds
3 burpee MU
6 deck squats






A.
7 sets
2 x TGU alt arm

B.
3 x 500m row



Thursday preview:

Mobility class is CANCELLED tonight. Sorry for the inconvenience!

AMRAP 3 min
rest 1 min
AMRAP 6 min
rest 2 min
For time
20 cal row
30 wall ball (20/14)
20 toes to bar
30 box jumps (24/20)
20 power cleans (115/85)
30 Burpees
20 STO
30 pull-ups









A.
EMOM 6 mins
40 double unders

B.
5 sets
4 x TGU (2 ea arm consecutive)

C.
21, 15, 9
OTB burpees (20")
Pull-ups


Tuesday preview:
A.
AMRAP 3 min
rest 6 min
AMRAP 6 min
rest 6 min
For time
50 double unders
40 wall ball (20/14)
30 box jumps (24/20)
20 burpees
10 muscle-ups
5 strict HSPU

compare with 060414






A.
20 TSU
40 TGU
3 x 10 KB floor press

B.
7 min row

C.
300 sec FLR



Friday preview:
A.
EOMOM 16
Hang clean, clean, 2 x push press

B.
21, 15, 9
GHD su
Row cal









A.
60 TGU

B.
7 min row


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.
10 - 1
OHP (75/45)
Power snatch





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