Workout of the Day

101918

STRENGTH/ SKILL: 3x 5 push press 5 deadlifts 5 box jumps Set 1: warm up weight, low box Set 2: WOD weight and box height. Set 3: Heavier than WOD weight, higher than WOD box height. Open WOD 13.2 AMRAP… Read more »

101818

STRENGTH/ SKILL: EMOM 8 Odd: 45s banded run Even: 45s plank 4RFT: 400m run 25 KBS 24/ 16kg 25 sit ups

101718

4 rds: On a 3 min clock, complete: 200m run 50 DU’s In remaining time, max thrusters 40/ 25kg -Rest 90s- Recovery: 10 mins, for quality: 5/5 windmills 5/5 single leg RDL 30s bar hang 1 min deadbug

101618

SKILL: 12 mins on rope climb practice EMOM 20 Odd: 8 hang power cleans 50/ 35# Even: 2 rope climbs + 10 HRPU

101518

5 RFT 20 KBS 24/ 16kg 20 MB lunges* 20/ 14# *bear hug hold with medball. Post WOD STRENGTH: BACK SQUAT 6 – 6 – 6 – 6 Build every set to heaviest set of 6.

101418

EMOM 30 @ moderate pace. Min 1: 100m run Min 2: 15 KBS 24/ 16kg Min 3: 30s alt single leg v ups Min 4: 45s R side plank Min 5: 45s L side plank

101218

EMOM 15: Min 1-5: 5 hang power snatch Min 6-10: 3 hang power snatch Min 11-15: 1 hang power snatch *add weight every 5 mins* 4RFT: 30 alt step lunges 25 push ups 15 T2B

101118

STRENGTH, 2RFQ: 10/ 10 SA DB strict press 10/ 10 SA DB bent over rows 10 strict dips 10 supinated grip barbell rows AMRAP 15 20 air squats 15 wall balls 20/ 14# 100m run

101018

For time: 21 – 15 – 9 – 15 – 21 Pull ups Deadlifts 100/ 70kg Accessory: 2x: 20 v ups 30s hollow 20 sit ups 30s plank -rest as needed-

100918

STRENGTH/ SKILL: Push jerk 5-4-3-3-3 7RFT: 40 double unders 10 shoulder to OH 50/35KG