Workout of the Day/Blog

1/16/18

January 15, 2018
Warm-up: 200m Run then 3rds of: 10 Glute Bridge @1113 10 Deadbug 10 Box Step-up Workout of the Day 5 sets In 60 seconds, 6 Deadlift + Max Reps Double-unders Rest 30 seconds Rest 2min 5 sets In 60 seconds, 10 Alternating DB Snatch + Max Reps Box Jumps Rest 30 seconds Rest 2min 2 person team Row 150 calories in 25 calorie sets

Cindy

January 14, 2018
Warm-up: 2 00m Run then 3rds of: 10 Birddog 4 Push-up to Spiderman 6 Ring Row Then 60sec HS Hold Strength: Push Press 6x 65/70/75% “Cindy” 20min AMRAP 5 Pull-up 10 Push-up 15 Air Squat

1/12/18

January 11, 2018
Barbell Warm-up 15min to build to about 80% of your Clean & Jerk Workout of the Day CrossFit Games Open 15.1 9min AMRAP 15 Toes to Bar 10 Deadlift 5 Snatch then 6min to establish your heaviest Clean and Jerk

1/11/18

January 10, 2018
Mobility: Wrists & Shoulders Skill: Handstands and Handstand Walking 20 Donkey Kicks Then, 3 sets of: 5 Handstand Kick to Wall 10 Wall Facing Single Leg Thigh Taps Then, 3 sets of: 10ft Handstand Walk to Wall or 3 sets 10 reps Freestanding handstand Marching + ME HS Walk Workout of the Day 2 person team 600m Team Run 300/250m Row with partner: 1- Double KB Farmers Hold 2- Double KB Front Rack Hold 3- Double KB Overhea

1/10/18

January 9, 2018
Strength: Back Squat 8 x 60/65/70/75% Workout of the Day EMOM x 20 1) Row x 15/12 Calories 2) Alternating Dumbbell Snatch x 16 3) Wall Ball x 15 4) Muscle-up x 1-5 reps

1/9/18

January 8, 2018
Warm-up: 50 Single-unders then 3rds of: 8 Horizontal Ring Row 8 Reverse Burpee Skill EMOM x 9: 1) Rope Climb x 1-3 reps 2) L-Sit Flutter Kicks on KBs or Parallettes x 30sec 3) Alternating Pistols x 12 Workout of the Day 40 Double-unders 40 Sit-ups 10 Deadlift 30 Double-unders 30 Sit-ups 8 Deadlift 20 Double-unders 20 Sit-ups 6 Deadlift 10 Double-unders 10 Sit-ups 4 Deadlift Rx 225/55 Rx+ 275/185

1/8/18

January 7, 2018
Warm-up: 200m Run then 3rds of: 10 Wall Climb 12 Single Arm Bottoms-up KB Press 6 Goblet Squat Strength: Push Press 8 x 60/65/70% Workout of the Day 3rds for time 300m Run 5 Hang Power Clean (115/75) 7 Front Squat 9 Shoulder to Overhead

1/5/18

January 4, 2018
Warm-up: 200m Run then 2rds of: 10 Glute Bridge 10 High Box Step-ups (glute activation) 6 Narrow Grip Strict Chin-up Strength: 1a) Back Rack Split Squat 4 x 6-8 each leg @31X1 Rest 60sec between legs 1b) Supinated Grip Bent Over Row x 6-8 @2111 Then, one set of Back Rack Split Squats x 20 reps each @10X0 with 65% of today’s working weight. Rest 90 seconds after each leg Workout of the Day EMOM x 8 (with a running clock)

1/4/18

January 3, 2018
Warm-up: 200m Run then 3rds of: 20sec L-Hang from Bar 10 Banded Pass Thrus 10 V-ups or Tuck-up Skill Efficiency: Toes to Bar 5 sets 20sec Max Reps T2B, Rest 40sec Workout of the Day Against a 3min clock for 4 sets 500m Row Max Reps Russian KBS (Rx 53/35 Rx+ 70/53) Rest 3min

1/3/18

January 2, 2018
Warm-up: 4rds 20 Double-unders 8 Med Ball Clean 30sec Nose to Wall Handstand Hold Strength: Back Squat 10x 60/65/70% Workout of the Day 35 Wall Ball (20/14) 30 Dumbbell Walking Lunges (25/15) 25 Handstand Push-ups 20 Box Jump Overs (24/20) 15 Ring Dip or 35 Wall Ball (14/10) 30 Dumbbell Walking Lunges (any weight) 25 Hand Release Push-ups 20 Box Jump/Step Overs (24/20) 15 Parallette Dips

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