Workout of the Day
WORK CAPACITY:
For Time:
200 Meter Run
15 Chest to Bar Pull Ups
5 Squat Snatch (185/125)
200 Meter Run
12 Chest to Bar Pull Ups
4 Squat Snatch (185/125)
200 Meter Run
9 Chest to Bar Pull Ups
3 Squat Snatch (185/125)
200 Meter Run
6 Chest to Bar Pull Ups
2 Squat Snatch (185/125)
200 Meter Run
3 Chest to Bar Pull Ups
1 Squat Snatch (185/125)
STRENGTH:
Every 3:00 for 12:00
15 V-Ups
50' Dumbell Front Rack Walking Lunge Steps (50/35)
WORK CAPACITY:
For Time:
"Grace"
30 Clean and Jerks (135/95)
1:00 Rest
40/30 Calorie Bike
STRENGTH:
Clean and Jerk 1-1-1-1-1
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Kettlebell Swings (53/35)
then
400 Meter Run
then
21-15-9
Calorie Row
Ab Mat Sit Ups
then
400 Meter Run
then
21-15-9
Calorie Row
Air Squats
then
400 Meter Run
WORK CAPACITY:
EMOM for 15 minutes:
Min 1: 75 Double Unders
Min 2: 12 Toes to bar + 12 Push Ups
Min 3: 15 Sumo Deadlift High Pull (95/65)
STRENGTH:
Tempo Deadlift 5-5-3-3-1-1
WORK CAPACITY:
For Time:
21-18-15-12-9-6-3
Back Squat (155/105)
Bar Facing Burpees
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 1:00 Rest
400 Meter Run
8 Bar Muscle Ups
Max Dumbbell Snatches (50/35)
STRENGTH:
EMOM for 4 minutes
3 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
2 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
1 Hang Power Snatch
WORK CAPACITY:
Every 4:00 for 20:00
20/16 Calorie Row
20 Single Dumbbell Box Step Ups (50/35) (24/20)
10 Deadlifts (225/155)
STRENGTH:
Back Rack Lunges 10-10-10-10
WORK CAPACITY:
For Time:
30-20-10
Clean and Jerk (95/65)
V-Ups
STRENGTH:
Split Jerk 1-1-1-1-1
WORK CAPACITY:
3 Rounds of:
AMRAP in 5 minutes / 1:00 Rest
400 Meter Run
In remaining time:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
STRENGTH:
In 10:00 Complete
3-4 Super Sets
10 Dumbbell Hammer Curls
15 Banded Tricep Extensions
WORK CAPACITY:
For Time:
50/35 Calorie Bike
25 Strict Handstand Push-ups
50 Box Jumps (24/20)
25 Thrusters (115/85)
STRENGTH:
Push Press
In 10:00 establish a 1RM Then
2 sets for max reps @ 70%
WORK CAPACITY:
AMRAP 3-3-3-4 / 1:00 Rest
250/200m Row
15 Toes to Bar
In remaining time
10 Squat Clean (135/95)
8 Squat Clean (155/105)
6 Squat Clean (185/125)
4 Squat Clean (225/155)
Max Squat Clean (255/175)
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
1-2-3-4-5-6-7-8-9-10
Burpee Pull Up
Power Snatch (135/95)
STRENGTH:
In 12:00 establish a heavy single:
1 Squat Snatch + 1 Overhead Squat
WORK CAPACITY:
4 Rounds for time of:
250/200 Meter Row
50 Double Unders
15 Thrusters (95/65)
1:00 Rest
STRENGTH:
Deadlift 3-3-3-3-3-3-3-3-3-3
WORK CAPACITY:
AMRAP in 15 minutes of:
8 Hang Power Cleans (155/105)
16/12 Calorie Bike
8 Push Jerk (155/105)
16/12 Calorie Bike
STRENGTH:
Every 2:00 for 12:00
Power Clean + Hang Power Clean + Push Jerk + Split Jerk
WORK CAPACITY:
For Time:
1000/900 Meter Row
100 Crossover Singles
50 Burpee to 6" Target
100 Crossover Singles
1000/900 Meter Row
WORK CAPACITY:
4 Rounds for time:
200 Meter Run
20 Alternating Pistols
20 Toes to Bar
STRENGTH:
EMOM for 10 minutes complete:
2 Thrusters
Build across sets
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 1:00 Rest
22 Sumo Deadlift High Pulls (95/65)
22 Wall Balls (20/14)
Max Push Ups
STRENGTH:
Squat Snatch 1-1-1-1
WORK CAPACITY:
For Total Reps:
:30 Calories on Machine
:30 Push Press (115/85)
:30 Back Rack Reverse Lunge Steps (115/85)
:30 V-Ups
1:00 Rest
1:00 Calories on Machine
1:00 Push Press (115/85)
1:00 Back Rack Reverse Lunge Steps (115/85)
1:00 V-Ups
1:00 Rest
1:30 Calories on Machine
1:30 Push Press (115/85)
1:30 Back Rack Reverse Lunge Steps (115/85)
1:30 V-Ups
STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
PARTNER WOD
AMRAP in 15 minutes of:
200 Meter Run
Max Snatch (95/65)
STRENGTH:
Snatch 1-1-1-1-1
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 2:00 Rest
30 Wallballs (20/14)
10 Bar Muscle Ups
Max Calorie Row
STRENGTH:
Push Press 3-3-3-3-3-3-3-3
