Workout of the Day


Published


1. Karen

2. 50 ring rows. Not for time. Pull your chest through the rings each rep. 

3. 50 ghd situps. Not for time.

4. 50 ghd back extensions. Not for time.


Published


1) 2 Clean and Jerks, EMOM x 6:   85%
2) 2 Clean and Jerks, emom x 4:    95% 

3) 5 rounds(rest 2 minutes between rounds)
8 HSC 135/85
10 burpees
12 kbell swings

 


Published


1) Mile run

-rest 7 minutes actively(dus, light row etc.)

2) 50 dumbbell(40,20) stepups(20 inches)
50 split jumps(alternate legs)
21/15/9
Pullups, dips
50 split jumps(alternate legs)
50 dumbbell step ups

 


Published


1) Shoulder Press: 5 x 5

2) Push Press: 5 x 3

3) Split Jerk: 5 x 1
-take from rack

4) For time-
4 rounds: 
50 double unders
25 wall balls 


Published


1)  EMOM for 4 minutes: 5 back squats at 75% of 1-rep max.

2) EMOM for 4 minutes: 5 back squats at 85% of -rep max.

3) 10 minutes: 

Every even minute: 3 clean and jerks at 85% if your 1-rep max from Monday.

Every odd minute: 12 burpees

4) 500m row x 4. 

-rest 2 minutes between efforts