Workout of the Day

10/5/17

October 4, 2017
Mobility: T-spine Lax Ball Roll Out Skill: Handstands, Handstand Walks, Holds, Negatives EMOM x 12 1) Handstand Walk or Hold x 30sec 2) L-sit Leg Lifts x 30sec 3) Barbell Hip Thrust x 6-8 reps 4) Ring Support Hold x 30sec (:10 at top, :10 mid, :10 at bottom of dip) Workout of the Day 400m Run 40 Russian Twists 300m Run 30 Tuck-ups or V-ups 200m Run 20 Donkey Kicks 200m Run 30 Tuck-ups or V-ups 300m Run 40 Russian Twis

10/4/17

October 3, 2017
Warm-up: 200m Run then 3rds of: 12 Wall Climb 3 Strict T2B @3111 15 DU Strength: Push Press 3x4 Workout of the Day 7min AMRAP 7 Hang Power Clean & Jerks 7 T2B 35 DU Rx 95/65 Rx+ 135/95

10/3/17

October 2, 2017
Warm-up: 300m Run then: EMOM x 9 1) Hang from Bar w hollow body x 30sec 2) Hollow Hold x 30-45sec 3) Glute Bridge x 30-45sec @1112 Workout of the Day 30 DB Walking Lunges (25/15) 750m Run 30 Deadlifts (185/135) 750m Run 30 DB Walking Lunges

10/2/17

October 1, 2017
Barbell Warm-up Every 3min x 12min (6 sets) Sets 1-3: 2 High Hang Snatch + 2 OHS Sets 4-6: 2 Mid Hang Snatch + 2 OHS Workout of the Day 30sec Max Effort Thruster (95/65) Rest 30sec 30sec Max Effort Lateral Burpee Over Barbell Rest 30sec 30sec Max Effort Strict Pull-up with hollow body @ 3:00 EMOM x 9 1) Thruster x your ME number 2) Lateral Burpee x your ME number 3) Strict Pull-up with hollow body x your MME number

9/29/17

September 28, 2017
Warm-up: 200m Run then 2rds of: 10 Back Rack Lunges 6 Thruster Strength: Back Squat 5x70, 4x80, 3x85, 2x90, 1x100% Workout of the Day Against a 4min clock, 400m Run 20 Wall Ball (20/14) ME Deadlift in remaining time (225/155) Rest 3min Repeat

9/28/17

September 27, 2017
Mobility: Shoulders & Wrists Skill: Rope Climb or MU Workout of the Day EMOM x 16 1) 45sec Row for Cal 2) 1-3 Rope Climb or MU 3) 30sec Row for Cal 4) 45sec Hollow Hold Finish: 3 sets 10 Weighted Pull Backs 40sec Hang Sequence (pronated, mix, mix, supinated) 10 Single Leg RDL w/ KB or DB

9/27/17

September 26, 2017
Warm-up: 200m Run then 3rds of: 10 Deadbug 3 Wall Walk Strength: Push Press 3x5 Workout of the Day 7min AMRAP 3,5,7,9… Power Clean HSPU Rx 135/95 Rx+ 165/115

9/26/17

September 25, 2017
2 person team. Split reps evenly each round. Sprint together, rest together. Emily 10 rounds for time of: 30 DU 15 Pull-ups 30 Squats 100m Sprint Rest 2 minutes Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Ar

9/25/17

September 24, 2017
Barbell Warm-up Every 3min Sets 1-3 at 65-70% of 1RM C&J 2 Hang Cleans+ 2 Front Squats + Jerk @9:00 Every 2min Sets 4-6 at 75-80% Hang Clean + Front Squat + Jerk Workout of the Day 9 OHS 9 Lateral Bar Burpees 15 Front Squat 15 Lateral Bar Burpees 21 Back Squat 21 Lateral Bar Burpees Rx 95/65 Rx+ 135/95

9/22/17

September 21, 2017
Warm-up: 200m Run 60sec Squat Therapy Then 2rds of: 5 1 ¼ Front Squat 10 Single Leg RDL Strength: Back Squat 6x70, 5x80, 3x90, 2x95% Workout of the Day 250m Row 10 T2B 20 Wall Ball (20/14) Rest 2min 300m Run Then 3rds of 5 T2B 10 Wall Ball

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