Workout of the Day

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STRENGTH: Fitness: Every 2 mins for 9 rds, complete 5 db clean and press. Start light, build, and maintain. Competition: 18 mins to find a 1rm on clean and jerk. 3RFT: 10 clusters 50/ 35kg 30 sit ups

122718

10 rds for time: 15 KBS 24/ 16kg 10 plate burpees -REST 1 min betw rds- Finisher, 3 sets: 8 chin ups 10 BB bent over row 12 banded flyes

122618

EMOM 30 Min 1: Max calorie row Min 2: REST Min 3: Max DB push press 50/ 35# Min 4: REST Min 5: Max goblet squat 24/ 16kg Min 6: REST

122418

“12 days of Christmas” NOT for time: 1. 100m run 2. power cleans 70/ 50kg 3. strict pull ups 4. HSPU or db push press 5. Deadlifts 70/ 50kg 6. HRPU 7. plate GTO 8. plate OH lunges 9. burpees… Read more »

122318

Complete in set time: From 0-8 mins: 75 wall balls 20/ 14# 1 min plank on elbows 25 Russian swings 24/ 16kg From 8-16 mins: 50 wall balls 1 min plank o elbows 50 Russian swings From 16-24 25 wall… Read more »

122118

EMOM 25 Min 1: 200-250m row Min 2: 45s Pallof hold L Min 3; 45s Pallof hold R Min 4: 1 TGU per side Min 5: 15 paralette heel touch

122018

Snatch complex: – Above the knee snatch – Below the knee snatch 15 mins to build to a quality set. 8RFT: 200m run 3 hang snatch 60/ 40kg

121918

EMOM 10: 3 strict press *start light, build, and maintain. 5 rds for max reps: 30s push press 40/ 25kg 30s REST 30s sit ups 30s REST 30s Russian swings 30s REST RECOVERY: banded hamstring stretch 2 mins/ side.

121818

5RFT: 10 power cleans 60/ 40kg 15 lateral bar burpees Posterior chain Accessory: 3 sets: 15 plate GM’s 15 banded leg curls

121718

“FRAN-ish” 2RFT: 12 – 9 – 6 Thrusters 40/ 25kg Pull ups -REST 2 mins after 1st round, then repeat. STRENGTH, to be completed post WOD: Back squat 3×3 @75% (moderate- heavy) 3×2 @80% (heavy) RECOVERY: lizard- 90s/ side KB… Read more »