Workout of the Day

9/21/17

September 20, 2017
Mobility: Ankles Skill: Pistols or Band Assisted Cossack Squats Work up to 3-4 sets of 12-14 total reps Workout of the Day 4rds 500m Row 400m Run 30sec Hollow Hold 20 L-sit Leg Lifts

9/20/17

September 19, 2017
Barbell Warm-up Olympic Lifting Every 90sec for 8 sets Sets 1-2) Hang Snatch x 2 Sets 3-4) 2 Snatch Lift Off + Snatch Sets 5-6) Snatch x 1.1 Sets 7-8) Snatch x 1 2 person team 5rds each 8 Burpee Box Jump Overs (24/20) Box facing 8 Hang Power Snatch 8 Thruster Rx 95/65 Rx+ 115/80

9/19/17

September 18, 2017
Warm-up: 300m Run 6 Push-up to Spiderman 15 Air Squat@2211 30sec Hang from Bar w/ hollow body EMOM x 12 1) Strict T2B/Candlestick @3111 x 4-6 reps 2) Rope Climb x 1-3 3) Hollow Hold x 45sec 4) Squat Therapy x 45sec Workout of the Day 20min AMRAP 10 Strict Chin-up with HOLLOW body 20 Tuck-up 30 Russian KBS (53/35) 400m Run Rx+ V-ups and 70/53

9/18/17

September 17, 2017
Barbell Warm-up Every 3min x 15min (5 sets) Hang Clean + Clean + 2 Front Squats + Jerk Sets 1-3 at 65% of 1RM Clean & Jerk Sets 4-5 at 70% of 1RM Clean & Jerk 4rds 4 Curtis P 24 DU Rx 95/65 Rx+ 135/95 Curtis P = Power clean + Forward Lunge R Leg + Forward Lunge L Leg + Push Press

9/15/17

September 14, 2017
Warm-up: 200m Run then 3rds of: 5 Chin-up 5 Thruster 6 Back Rack Lunges Strength: Back Squat 8x65, 6x75, 4x85, 3x90% Workout of the Day 3rds 4 Man Maker (25/15) 5 Deadlift (275/185) 6 Alt Pistol 7 C2B OR 3rds 4 Man Maker (25/15) 5 Deadlift (185/135) 6 Goblet Squat (53/35) 7 Pull-up

9/14/17

September 13, 2017
Mobility: Athlete Choice 10min Midline: EMOM x 9 (:30/:30) 1) Strict T2B @3111 or Candlestick 2) Hollow Hold 3) OH Bamboo Hold Workout of the Day EMOM x 20 1) Row for Cal x 45sec 2) Burpee Box Jump Overs x 5 3) Russian KBS x 15 4) Ball Slam x 12 or Sandbag Over Shoulder x 4-5 reps

9/13/17

September 12, 2017
Warm-up: 200m Run then 3rds of: 2 Wall Walk 10 Deadbug 20 DU Strength: Push Press 3x6 Workout of the Day 500m Row 400m Run 30 S2OH (115/75) 20 T2B 100 DU

9/12/17


Warm-up: 200m Run then 3rds of: 4 Front Rack Lunges 3 1 ¼ Front Squat 10 Hollow Rock Strength: Tempo Front Squat @33X1 Build to 2RM Workout of the Day 10rds 3 Cleans (165/115) 3 Box Jump (30/24)

9/8/17

September 7, 2017
Warm-up: 200m Run then 3rds of: 6 Front Rack Lunges 6 Thrusters 6 Supine Ring Row @2111 Strength: Back Squat 8x65, 8x70, 6x80, 6x85% Workout of the Day 3 sets for max reps/calories 1min of Wall Ball 1min of Muscle-ups 1min of Power Clean (135/95) 1min of Assault Bike 1min of Rest

9/7/17

September 6, 2017
Mobility: Wrists & Shoulders Skill: Double-unders Workout of the Day 2 person team. Coaches pick the pairings. 200/150m Row While partner holds: Plank on Elbows Top of Deadlift (95/65) Overhead Barbell Hold Wall Sit Front Rack Barbell Hold Barbell Floor Press Hold Bottom of Squat Hold (active!)

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