Workout of the Day
A.
Shoulder Press + Strict Pull-ups
B.
AMRAP in 15 minutes of:
10 Shoulder to Overhead
10 Pull-ups
10 Burpees Over the Bar
Rest exactly 60 seconds
Rx+ 5 BMU
Basic everyday WODs.
A.
Shoulder Press + Strict Pull-ups
B.
AMRAP in 15 minutes of:
10 Shoulder to Overhead
10 Pull-ups
10 Burpees Over the Bar
Rest exactly 60 seconds
Rx+ 5 BMU
A.
Back Squat
B.
AMRAP in 12 minutes of:
14 Kettlebell Swings
12 Toes to Bar
10 Front Rack Lunges
A.
Teams of two, complete the following for time:
Run around the block
then
10 rounds of:
10 double db snatch
10/8c row
10 db thrusters
then
Run Around the Block
Both partners run. Partner A will complete the double DB snatches, Partner B will row, Partner A will do DB thrusters, Partner B will do the double DB snatches etc, until all 10 rounds are completed.
A.
Hang Clean
B.
For time:
20-16-12-8 Wall-Balls
10-8-6-4 Power Cleans
5-4-3-2 Wall-Walks
A.
For time:
Ski 100/75c
B.
Every 6 minutes, for 24 minutes:
200m Run
20 Toes to Bar
20/15c Ski
Rx+ 250m, 25 ttb, 25/19c
A.
Deadlift
B.
21-15-9 rep rounds for time of:
Deadlifts
Box Jump Overs
Pull-ups
A.
Bench Press
B.
Four rounds of:
Min 1) Burpees to Target
Min 2) DB Bench Press
Min 3) Calories on Assault Bike
Min 4) REST
A.
Back Rack Reverse Lunges
B. (repeat)
AMRAP in 13 minutes of:
40 db hang power snatches
60 double-unders
40 db overhead lunges**
60 double-unders
40 db hang power snatches
60 double-unders
40 db overhead squats
60 double-unders
Masters: goblet lunges, goblet squats
Rx+ 62/44 lb Kettlebell
A.
In teams of three, complete three rounds of:
70 Burpee Box Jumps
40 Power Clean and Jerks
-One person works at a time
-When one person is doing the burpee box jumps, one person will be holding the bar in the deadlift position, and one person will rest
-When one person is doing the CJ, one person will be in the push-up plank, and one person will rest
A.
Every 3 minutes, for 30 minutes (10 rounds)
12c Ski
10 Pull-ups
3-2-1 Hang Squat Snatch
Ski calories and pull-up reps remain constant
Rounds 1, 2, 3 complete 3 hang snatches
Rounds 4, 5, 6 complete 2 hang snatches
Rounds 7, 8, 9, 10 complete 3 hang snatches
Rx+ 15/12c ski, 5 BMU