Workout of the Day

WOD

Friday's Training:

Teams of 2 (1:1)

5 rounds each

200m run

15 Power Snatch (95/65)

9 Box Jump Overs (30/24)

more

Thursday's Training:

Strength:

Deadlift 8 x 2 @ 80%

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

Metcon:

12 minute Amrap

15 Wall Balls (20/14)

5-10-15-20 . . .

Ring Rows

*Set up rings with the bottom of the ring at top of hip. Feet start under rings and then lean back to full extension of the arms

more

Wednesday's Training:

Strength:

Bench Press 8 x 2

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

Metcon:

50/40 Calorie Row

40 Stick sit-ups

30 Chest to Bar Pull-ups

20 Dumbbell Facing Burpees

100ft Single Arm Overhead Lunge (50/35)

more

Tuesday's Training:

Strength:

Front Squat 8 x 2

- Complete a set every 90 seconds -

* Use same weight for all 8 sets

Metcon:

"Dirt off your Shoulder"

5 Rounds

50 Double Unders

10 Double Dumbbell Thrusters (50s/35s)

more

Monday's Training:

7 sets

Every 3:00 minutes

7 Strict Handstand Push Up

2 Power Cleans (205/135)

14/12 Calorie Bike/Row/Ski

more

Friday's Training:

Strength:

Front Squat 5 x 1

* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

Metcon:

10 minute Amrap

10 Pull Ups

15 AbMat Sit-ups

@12:00

10 minute Amrap

16 Single Dumbbell Box Step Ups (50/35)

32 Double Unders

more

Book an appointment to see Dr. Jake of RXChiro this Saturday from 9-1! He will be offering 30% off any of this treatment appointments. If you haven't see him before you will need to make an initial eval appointment. Go to rxchiromove.com!

Thursday's Training:

For Time

30 Power Snatches (135/95)

*Every minute starting with 0:00 perform 5 Bar Facing Burpees*

- 10 minute Time Cap -

more

Wednesday's Training:

Strength:

Deadlift 5 x 1

* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

Metcon:

3 sets

For Time:

50 Wall Balls (20/14)

50 Kettlebell Swings (53/35)

*new set every 10 minutes*

more

Tuesday's Training:

Strength:

Bench Press 5 x 1

* Begin at 60-70% of 1RM, building weight with each set (End with a heavy Single. Do not attempt a 1 rep max). Ideally this should be heavier then heavy 3 but go by feel.

-New set every 2 minutes-

Metcon:

10 minute Amrap

3 Power Cleans (185/125)

6 Strict Handstand Push Ups

9 Toes to Bar

more

Make sure to wish Halley a Happy (belated) Birthday!

Monday's Training:

17 Minute AMRAP:

7 Hang Power Cleans (115/75)

18 Barbell Front Rack Reverse Lunges (115/75)

34 Double Unders

more