Workout of the Day

091418

STRENGTH/ SKILL: Every 3 mins for 5 rds: – 5 DB floor bench @5×51 – 5-8 kipping pull ups/ practice. For time: 21 – 15 – 9 DB Clusters 50/ 35# Pull ups

091318

For time: 400m run 100 double unders 35 KB front rack lunges 16/ 12 25 HRPU 50 up downs 25 HRPU 35 KB FR lunges 100 double unders 400m run 20# vest optional

091218

EMOM 21 Min 1: 2 rope climbs/ practice Min 2: 12 Russian swings Min 3: accumulate 45s in any static hold static hold options: plank, side plank, hollow, superman, FLR, wall squat, handstand, chin/ pull up, heavy front rack, heavy… Read more »

091018

STRENGTH: Back squat Build to a heavy set of 5 @31×1 AMRAP 12 7 DB front squats 50/ 35# 7 box jumps *3 burpees at the top of every minute including 0:00*

090518

For time: 800m run (alt every 200m) 100 wall balls 800m run 50 hang power snatch 40/ 25kg 800m run – 22 min time cap. 1 partner works at a time, split reps any way you’d like.

090418

STRENGTH: Fitness: E2MOM 12: 4 goblet squats @3331 Competition: Back squat 5×5 at 75%, or build to a heavy 5. For time: 21 – 15 – 9 DB power clean 50/35# DB push press Pull ups

083118

AMRAP 30, at 60-70% pace: 400m run 15 KBS 16kg/ 12kg 7/7 single leg KB deadlift 400m run 20 sit ups 30s right side plank 30s left side plank 30s plank on elbows 30s push up plank

083018

“DT” 5 RFT: 12 deadlifts 70/ 50kg 9 hang power cleans 6 push jerks

082918

7 rounds: 1 min Russian swings 30s rest 1 min burpees 30s rest *goal is same reps for each set* ACCESSROY/ STRENGTH: 3×10 dbl DB bent over row 3×10 max strict push ups 3x 1min hollow hold.

082818

STRENGTH/ SKILL: 8 mins to build to a moderate- heavy hang clean. Against a 16 min clock, for time: 100 double unders 75 wall balls 50 pull ups 100 double unders *with the remainder of the 16 mins, build to… Read more »