Workout of the Day

6/9/17

June 8, 2017
Barbell Warm-up Every 90sec for 10 sets Power Clean + Hang Clean + Jerk 4rds for reps 1min Back Squat (135/95) 1min T2B 1min Push-up 1min Rest

6/8/17

June 7, 2017
Mobility: Wrist/Forearm Midline/Stability: EMOM x 12 1) Rope Climb x 1-2 2) OH Bamboo Hold x 30-45sec 3) Tuck-ups x 30sec Workout of the Day Option 1- Row 250 + Partner in elbow plank Row 250 + Partner in hand plank Row 250 + Partner in L side plank Row 250 + Partner in R side plank Row 250 + Partner in bottom of active squat hold Row 250 + Partner in dead hang hold Option 2- 3 person team 500cal Bike Option 3- Sk

6/7/17

June 6, 2017
Warm-up: 200m Run then 3rds of: 2 Wall Walk + 30sec Nose to Wall HS Hold 20 DU 10 Hollow Rock Strength: Push Press 10 x 60/65/70% Workout of the Day 600m Row 50 DU 40 Wall Ball (20/14) 30 T2B 20 HSPU

6/6/17

June 5, 2017
Warm-up: 200m Run then 3rds of: 5 Push-up to Inchworm 10 Dislocates 8 Single Leg RDL Strength: 3 sets Rest 60sec between movements 1) Strict Ring Dip x 8-10 2) Single Arm DB/KB Row x 8-10 each 3) Parallette Tuck L-sit x 45sec Workout of the Day 4rds 6 Burpee Box Jump (24/20) 8 Deadlift (225/155) 10 Single Arm OH KB Lunge (53/35)

6/5/17

June 4, 2017
Warm-up: 200m Run then 3rds of: 6 False Grip Ring Row 5 OHS 4 Snatch Balance Strength: Front Squat 10 x 60/65/70% Workout of the Day Amanda 9-7-5 Muscle-up Snatch 135/95 Finish: 3 sets 30sec Box Shoulder Stretch 30sec Hollow Hold

6/2/17

June 1, 2017
Warm-up: 200m Run then 3rds of: 8 Box Step-up 8 Glute Bridge 8 Ring Push-up Strength: 2RM Tempo Front Squat @33X1 Workout of the Day 10 Deadlift (135/95) 5 Burpee 15 G2OH 5 Burpee 20 Front Squat 5 Burpee 15 G2OH 5 Burpee 10 Deadlift Finish: 3 sets 60sec Hollow Hold 30sec Box Shoulder Stretch

6/1/17

May 31, 2017
Mobility: Shoulders Skill: T2B Workout of the Day Option 1- 400m Run or Row 100ft KB Farmer’s Carry 10 Reverse Burpee 100ft OH DB/KB Walk Finish: 400m Odd Object Carry Option 2- Skills 3-4rds Not for time 2 Rope Climb 10 Pistols 20ft HS Walk 10 Ring Pull-up 30sec L-sit 10 Strict Dip 10 BB Bicep Curl 10 DB Bench Press

5/31/17

May 30, 2017
Warm-up: 200m Run then 3rds of: 5 1 ¼ KB Squat 8 Single Leg RDL (each) 8 Deadbug Strength: 1a) Deadlift 6x60, 4x70, 2x80, 2x85, 2x90 1b) L-seated DB Press 5 x 8 reps Workout of the Day 15 Strict HSPU Then, 3rds of: 10 Thruster Rx 95/65 Rx+ 135/95 20 DU Then, 15 HSPU (any way)

5/30/17

May 29, 2017
Barbell Warm-up Every 90sec x 12 sets 1-3 High Hang Snatch + Hang Snatch 4-6 Hang Snatch + Snatch from 2” Below Knee 7-9 2 Snatch Lift Off + Snatch 10-12 Snatch x 1 Workout of the Day Tabata: Row Sit-up Ball Slam Plank or Hollow Hold

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