Workout of the Day


Published


1) 12 minutes: Build to a 1 rep max deadlift.

2) Games Wod 11.2

15 minute amrap:

9 deadlifts 155/100

12 hr pushups

15 box jumps 24/20                                                                                     


Published


1) 800m sprint

-rest 3 minutes

2) 50 burpees

-rest 3 minutes

3) 3 rounds for total reps. 
     1 minute: amrap box jumps 40/24
     1 minute: amrap bench press 175/75
     1 minute: amrap rope climbs/cargo climbs
     1 minute: amrap dumbbell ground to overhead 50/25
     1 minute : amrap walking lunge steps with dumbbells 50/25

-rest 1 minute between rounds. Its 5 minutes of work with 1 minute of rest x 3 rounds.

-shoot for 150 total reps.  Try not to scale the first 2 rounds. Partner up and spot, count for each other like FGB. 

 


Published


1) 10 minutes snatch work. Build up in weight with sets of 2 reps.

2) 6 minutes: every 30 seconds, do 2 power snatches at 75% of your 1-rep max. 

3) 6 minutes: every 2 minutes, do a 5-10-15 yard shuttle sprint.
– 5 yards forward, touch ground, 5 yards backwards, touch ground.
-10 yards forward, touch ground, 10 yards backwards, touch ground. 
-15 yards forward, touch ground, 15 yards backwards, touch ground.  

4) 6 minutes: EMOM, 12 pistols

5) 6 minutes: 20 seconds on/40 seconds off, row all out. 

6) 6 minutes: EMOM, 8 hspus/3 wall walks
 


Published


1) Back Squat:  7,5,3,1

2) 5 rounds:
     10 Hang Power Cleans 135/70
     10 Wallballs 20/16. Males- must hit the ceiling with each rep(roofball). Females-must hit the black line with each rep.

– rest 1 minute

2B) 100 lateral hops 18/12 for time.  Special request from Jess B. 
-Angela did 100 unbroken in 1:02 before she went and got pregnant.

-rest 5 minutes

3) 600m sprint
     30 deadlifts 250/150

-rest 1 minutes

3B) 100 double unders for time. 
-do 30 burpees for time if you can’t do double unders. 
 


Published


1) 1 mile sandbag run. Men-50 lb sandbag.Women- 30 lb sandbag.

 

2) 20 minutes: quality ‘core’ work

Within the 20 minute time cap, perform the following reps and exercises any way you like. Focus on quality, perfect reps. Not the clock.

 50 hollow rocks

50 hollow rocks into a superman

25 barbell rollouts

25 strict t2b

50 stick situps. see video clip on blog.

 

3) 10 minute amrap:

6 strict pullups/6 ring rows

8 clapping pushups

10 kettlebell swings 

 


Published


1) Power Clean:  5,3,1,5,3,1

2) 8 minute time cap:

1k row, 1-rep max front squat in remaining time.

3) 8 minute time cap;

1k row, 3-rep max push press in remaining time.

4) 8 minute time cap:

1k row, amrap dumbbell thrusters 35/20 in remaining time. Scale up to 45/25 lb dumbbells.

-rest 4 minutes between 2,3,4. Try to go faster with each 1k row. Take the front squat and push press from a rack.