Workout of the Day

Thursday March 19, 2020

Warm Up/Mobility

 

A. 2x 1000m Row (recovery pace)

 

*2:00 Rest*

 

B. 12:00 Recovery Pace

80ft Goblet Walk

40ft Broad Jump

:30 HS Hold

:30 Plank Shoulder Taps

 

C. Mobility

 

 

 

 

 

 

 

 

Tuesday March 17, 2020

Warm Up/Mobility

 

A. 4x Max HSPUs

*2:00 Rest*

 

 

B. 3x 4:00 AMRAP

10 HR Push Ups

15 Box Jumps

20 DB Hang Clean and Jerks

 

*2:00 Rest*

 

C. Mobility

 

 

 

 

 

 

 

 

Friday March 13, 2020

Warm Up/Mobility

 

A. 12:00 E2OM

 

1 Snatch

 

B. 400m Run (500m Row)

35 Wall Balls

400m Run (500m Row)

 

 

C. 3x :30 Mtn. Climbers + :30 Plank

 

 

 

 

 

 

 

 

Tuesday March 10, 2020

Warm Up/Mobility

 

A. 5x :30 on :30 off

 

Double UndersB

 

B. 2x 7:00 AMRAP

 

15 HSPU

12 T2B

9 DL 245/175

 

*4:00 Rest*

 

C. 1000m Recovery Row

 

 

 

 

 

 

 

 

Monday March 9, 2020

Warm Up/Mobility

 

A. E2OM for 12:00
 

1 Front Squat

Set 1: 75%

Set 2: 85%
Set 3: @90%
Set 4: @95%
Set 5: @101+%

Set 6: @101+%

B. 12:00 EMOM

 

Min 1: 15/12 Cal Row

Min 2: 10 C2B Pull Ups

Min 3: 5 Clean and Jerks 155/105

C. 3x12 V-Ups

 

 

 

 

 

 

 

 

Friday March 6, 2020

Warm Up/Mobility

 

A. 5x :90

1 Hover Snatch + 1 Snatch

 

B. 3 Rounds For Time

50 Double Unders

10 Squat Snatches 95/65

C. 1000m Recovery Row

 

 

 

 

 

 

 

 

Thursday March 5, 2020

Warm Up/Mobility

 

A. Pistol Skill Work

B. 12:00 Recovery Pace

:30 Plate Hops

2 Wall Walks 

:30 Top Ring Hold

20 Hollow Rocks

 

C. Mandatory Mobility

 

 

 

 

 

 

 

 

Wednesday March 4, 2020

Warm Up/Mobility

 

A. E2OM for 10:00
1 Clean & Jerk

Set 1&2: 80% of Clean And Jerk
Set 3: @85%
Set 4: @90%
Set 5: @AHAP

B. 4 Rounds For Time
12 HSPU
40ft 1 ARM OH DB Lunge 53/35
6 Bar Muscle UPS

C. 3x12 V-Ups

 

 

 

 

 

 

 

 

Tuesday March 3, 2020

Warm Up/Mobility

 

A. Accumulate either

10 Rope Climbs or 30 Strict Pull Ups

B. 7:00 AMRAP
7 DL 225/165
14 T2B

C. 3x15 Banded KBS

 

 

 

 

 

 

 

 

Monday March 2, 2020

Warm Up/Mobility

 

A.  E2OM for 10:00 Front Squats

Set 1: 3@80%
Set 2: 3@ 85%
Set 3: 2@90%
Set 4: 1+@95%
Set 5: 1@ AHAP

B. 1000m Row For Time

C. 12:00 EMOM
Min 1 - :30 Double Unders
Min 2 - :30 Push Ups
Min 3 - 5 Power Cleans 185/125

 

 

 

 

 

 

 

 

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