Workout of the Day

11/17/17

November 16, 2017
Warm-up: 200m Run then 3rds of: 5 Strict Behind the Neck Press 3 1 ¼ Front Squat 5 Tall Clean Strength: Every 2min x 10min (5 sets) Squat Clean Thruster x 4-3-2-2-2 Workout of the Day 4rds 15 Thruster (95/65) 15 T2B

11/16/17

November 15, 2017
Mobility: Shoulders Skill: Bar Muscle-up 10min progressions Workout of the Day 500m Run or Row 25 Russian Twists (25/15 slam ball) 100m Single Arm Overhead KB Carry (50R/50L) 60sec Plank 500m Run or Row 25 Ball Slam Sit-up (25/15) 100m Double KB Front Rack Carry 60sec Plank 500m Run or Row 25 Tuck-ups 100m Suitcase Carry + Waiter’s Carry* 60sec Plank *Hold a heavy KB at side in suitcase carry, and a lighter KB overhead i

11/15/17

November 14, 2017
Warm-up: 200m Run then 2rds of: 10 Ring Push-up 10 Alt OH Plate Box Step-up Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 2) DB/KB Split Squat @31X1 x 4 each Rest 60sec EMOM x 9 1) Row 12/10 cal 2) Burpee Box Jump Over x 5 (24/20) 3) Ball Slam (25/15) x 12 @ 10:00 on the clock 400m Run 25 Wall Ball (20/14)

11/14/17

November 13, 2017
Warm-up: 200m Run then 3rds of: 8 Ring Rows 6 Single Leg RDL (45/35) 10 Bird Dog Strength: Deadlift 3 x 80/85/90% Workout of the Day 50 Double-unders 50 Flutter Kicks (2 count) 20 Deadlift (185/135) 15 Strict Hollow Body Chin-ups 20 Deadlift 50 Leg Raises 50 Double-unders

11/13/17

November 12, 2017
Warm-up: 200m Run then 90sec of squat therapy then 2rds of: 6 Strict Press 6 Thruster 6 Back Squat Strength: Every 2min x 10min Tempo Front Squat @33X1 x 4-3-2-1 Then one set of front squat (no tempo) x 3-4 reps at the final weight of tempo Workout of the Day 20 Front Rack Reverse Lunges (95/65) 10 Push Press 200m Run 20 Front Squat 10 Push Press 200m Run 20 Back Squat 10 Push Press 200m Run Finish: 3 sets 10 V-

11/10/17

November 9, 2017
Barbell Warm-up Sets 1-2) Snatch Balance + 2 Overhead Squat Sets 3-5) Snatch Balance + 1 Overhead Squat Sets 1-2) High Hang + Hang Snatch Sets 3-4) Hang Snatch + Snatch from 2in Below Knee Sets 5-6) Snatch Lift Off + Snatch Sets 7-8) Snatch x 1 Workout of the Day 90sec Strict Pull-up Rest 30sec 90sec HR Push-up Rest 30sec 90sec Goblet Squat or Sandbag Squat (bear hug) Rest 30 60sec Strict Pull-up Rest 30sec 60sec HR Pus

11/9/17

November 8, 2017
Mobility: Hip Flexors & IT Band Midline: EMOM x 12 1) Hollow Hold x 30-45sec 2) V-up or Tuck-up x 15-20 3) Ring Full Support Hold x 30-45sec 4) Pike Ups x 15-20 (scale to single leg) Workout of the Day Pick One: Option 1- 5K Row Option 2- 5K Run Option 3- 10K broken into 5K Run + 5K Row in either order Option 4- 3-4rds NOT for time 2 Rope Climb 10 Parallette Pass Thru w/ push-up & dip 16 Alt Pistols 25

11/8/17

November 7, 2017
Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 1b) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day For total time 200m Run 25 Wall Ball Rest 2min 200m Run 15 HSPU 25 Wall Ball Rest 4min 200m Run 15 HSPU 25 Wall Ball 35 Parallette Facing Burpees

11/7/17

November 6, 2017
Team Warm-up Strength: Deadlift 5 x 75/80/85% Workout of the Day: 2 person team. Coaches pock teams. Split reps/meters evenly each round. 4rds each for total time 500m Row 40 Russian KBS (53/35) 30 Box Jump Overs (24/20) Finish: 3sets/EMOM x9 40s Hang Sequence 30s Hollow Rock/Hold 20s Side Plank (each)

11/6/17

November 5, 2017
Warm-up: 200m Run then 3rds of: 6 Horizontal Ring Row @2112 4 ¼ Front Squat 6 Thruster Strength: Every 2min x 10 Sets 1-4: Tempo Front Squat @33X1 x 2 reps Set 5: Front Squat x 3 reps at last weight, no tempo Workout of the Day 10 Hang Squat Clean (135/95) 10 Bar Muscle-up 20 DU 10 Hang Squat Clean 20 Chest to Bar Pull-ups 30 DU 10 Hang Squat Clean 30 Pull-up 40 DU

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