Workout of the Day


Published


1) Row # 6

1a) 45 seconds on, 2 minutes off

1B) 45 on, 1 minute off

1c) 45 on, 30 seconds off

1d) 45 on

 

2) For time:
20 rounds:
2 plate(45,25) burpees
10 pushups with hands on the plate.


Published


1) 15 minutes: Snatch, build to a heavy 1 rep max for today.

2) 10-1
Push Press 135/85
Swings 70/53

– rest 5 minutes

3) 1200m run


Published


1) Teams of 2:

24 clean and jerks 185/105
mile run
16 clean and jerks 185/105
mile run
8 jerks 185/105

– both team members must start the mile runs together but if(as an example) Partner A returns before Partner B from the mile run, Partner A can begin to chip away at the clean and jerk reps prior to B returning. Only one partner can perform reps at a time however.


Published


1) Back Squat, EMOM x 7:  4 reps at 80% your 1-rm

2) 15/12/9

Front Squats 165/105
Burpees over bar(double hops)


Published


1) Mike Tyson (new, updated 1983 version)

1. Hang Power Cleans 135/85:
EMOM: 6,9,12,15,18,etc.

– rest 1 minute

2. Hspus or Wall walks:
EMOM Hspus: 9,12,15,18,21,etc.
EMOM Wall walks: 3, 6, 9, 12, 15
(if you do wall walks, multiply your completed reps by 3. example. 3-done, 6-done, 4 out of the set of 9. 13 total wall walks: 39 total reps for this, which you add to your total rep score.

– rest 1 minute

3. Pullups:
EMOM: 12,15,18,21,24,etc.

-rest 1 minute

4. Wall balls:
EMOM: 15,20,25,30,35,etc.

-rest 1 minute

5. Lunge Steps 25/15
EMOM: 20,30,40,50,60,etc.

– rest 1 minute

6. Double Unders
EMOM: 100, 125, 150, 175, 200, etc.
(minute 1: you must complete 100 within the minute to move on).

– if you cant do pullups, substitute K2E with the same rep pattern. K2E count as an rxd rep.

Can someone hit over 500 total reps? we shall seeeeeeeeeeeeee.

D’angelo is still only 85% but I wouldn’t put it past him.