Workout of the Day
A.
Deadlift
5-5-5-5-5
15 minutes to build to a heavy set of 5
B.
AMRAP in 10 minutes of:
10 Power Cleans (135 / 95)
20 Wall-Balls (20 / 14)
Masters: 95/65, 14/10
Basic everyday WODs.
A.
Deadlift
5-5-5-5-5
15 minutes to build to a heavy set of 5
B.
AMRAP in 10 minutes of:
10 Power Cleans (135 / 95)
20 Wall-Balls (20 / 14)
Masters: 95/65, 14/10
A.
MINUTES 0:00-16:00
Eight rounds of:
AMRAP in 90 seconds of:
250/200m on C2 Rower
Max Double-unders
30 seconds rest
B.
MINUTES 24:00-40:00
Eight rounds of:
AMRAP in 90 seconds of:
15/12 Calories on Assault Bike
Max Pull-ups
30 seconds rest
Masters: 12/9 calories on AAB
Rx+: chest to bar
A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
8 reps
After each set: 8 bent over rows
Start light and build on both exercises
B.
For time:
15-12-9 rep rounds of:
Burpees Over Bar
Shoulder to Overhead (145 / 100)
Rest 3 Minutes
9-12-15 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar
Masters: burpees, 95 / 65
Rx+ Bar facing burpees, 175 / 115
A.
Back Rack Lunge
10-10-10-10-10
After each set: 10 Cossack Squats
B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)
Rx+ 155/105, 30/24
Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)
In teams of two, complete:
Two rounds of:
50/40 Calories on Assault bike
50 Thrusters (95 / 65)
Two rounds of:
50/40 Calories on C2 Rower
50 Deadlifts (225 / 155)
Two rounds of:
500m Run (both partners run – may change if its raining)
50 Wall-Balls (20 / 14)
Or, working solo:
2 rounds of:
25 cals
25 thrusters
2 rounds of:
25 cals
25 deadlifts
2 rounds of
500m run
25 wall-balls
A.
Clean and Jerk
Every minute, for 10 minutes:
1 squat clean and jerk
Starting moderately heavy, increase every 2 minutes (5 total loads)
B.
“Hunky”
AMRAP in 15 minutes of:
10 Power Cleans
10 Front Squats
10 Jerks
Rest 1 minute after each round
Rx Men: 75-95-115-135-155-175
Rx Women: 55-65-75-85-95-105
Masters Men: 65-75-85-95-105-115-125
Masters Women: 35-45-55-65-75-85
Rx+ Men: 115-135-155-175-195-215
Rx+ Women: 75-95-105-115-125-135
A.
Two rounds of the following:
AMRAP in 3 minutes of:
500/400m Row
Max Distance Farmers Carry Lunge w KBs (53s/35s)
Rest 3 minutes
AMRAP in 3 minutes of:
500/400m Row
Max Toes to Bar
Rest 3 minutes
AMRAP in 3 minutes of:
500/400m Row
Max Distance KB Front Rack Carry (53s/35s)
Rest 3 minutes
Each exercise will be scored for reps/distance (3 scores)
Masters: 35s/26s
Rx+ 70s/53s
A.
Shoulder Press + Pull-up
Every 3 minutes, for 15 minutes (5 sets):
10 shoulder presses + 10 strict chin-ups
B.
Against a 6 minutes clock:
1 Minute of Ring-dips
1 Minute of Kettlebell Swings (53 / 35)
1 Minute of Assault Bike
At minute 6:00
Rest 3 minutes, then repeat
Masters:
Rx+ ring muscle-ups, 70/53
A.
Tempo Front Squat + Front Squat
Every minute, for 12 minutes:
Min 1: 2 tempo front squats (33X1)
Min 2: 4 front squats
B.
Last done: 8/2017
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)
Rx+ 30 / 20