Workout of the Day

MONDAY 180514

I. Warm-Up II. 5 x 5 Front Squats *Build to a moderate weight With NO fails Then… III. 5 Rounds For Time: -5 Power Cleans (185/125) -10 HSPU -15 TTB *16 Minute CAP* Level III = Rx Level II = 155#/105#, 5… Read more »

FRIDAY 180511

I. Warm-Up II. EMOM x 20 Minute 1 –  :30 Farmer Carry Minute 2 – 12/9 Toes To Bar Minute 3 – :30 Max Burpees Over Paralettes Minute 4 –  :45 Assault Bike III. ROM-WOD Cool Down

THURSDAY 180510

I. Warm-UP II. Every :90 For 6 Sets: – 2 Deadlifts III. 12 Minute AMRAP: – 200m Run (100 meters = 1 Rep) – 20 Ab Mat Sit Ups – 2 Rope Climbs IV. Cool Down

WEDNESDAY 180509

I. Warm-Up II. 12 Minute EMOM: Even Minutes: 10 Box Jumps (24/20)    * Rebound Practice Odd Minutes: 12 DB Snatches (50/35) III. 3 Rounds: – 50 DU’s – 30 Goblet Lunges (70/53) IV. Cool Down

TUESDAY 180508

I. Warm-Up II. 1 Rep Max Clean and Jerk *Take 15-18 Minutes to Establish a 1RM Clean and Jerk – Set a PR!* III. “Fran” For Time 21-15-9 Thrusters 95/65 Pull-ups Level III = Rx Level II = 75/55, Banded… Read more »

FRIDAY 180504

I. Warm-Up II. Every :90 for 8 Sets: – 4 DL *Build To Heavy Set III. 12 min AMRAP:  3-6-9-12…  – Burpee Box Jumps (24/20) – T2B IV. Cool Down