Workout of the Day

5/26/17

May 25, 2017
Barbell Warm-up Every 90sec x 12 sets 1-3 High Hang + Hang Clean 4-6 Hang Clean + Clean from 2” Below Knee 7-9 2 Clean Lift Off + Clean 10-12 Clean x 1 Workout of the Day 2 person team 4rds each 200/150m Row + 8 Burpee Over the Erg

5/25/17

May 24, 2017
Mobility: Hips Midline/Stability: 3rds Bottoms Up KB Carry 15-20 L-sit Leg Lifts 25ft Seal Walk Option 1- 4rds 300m Run or Row 100m Pinch Plate Carry 20 V-ups 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

5/24/17

May 23, 2017
Warm-up: 200m Run then 3rds of: 5 1 ¼ KB Squat 8 Single Leg RDL (each) 10 Hollow Rock Strength: 1a) Deadlift 8x65, 6x75, 4x80, 2x85 1b) L-seated DB Press 4 x 8-10 reps EMOM x 16 1) Wall Ball x 15 2) DB Burpee Box Step Over x 5 3) Muscle-up x 2-3 or C2B x 10-12 or Pull-up x 10-12 4) Russian KBS x 15 + Sit-up x 10

5/23/17

May 22, 2017
Warm-up: 200m Run then 3rds of: 6 Narrow Grip OH Lunge (45/35) 4 Snatch Balance 2 Wall Walk Strength: 2RM OHS Workout of the Day 600m Run Then 3rds of: 24 DU 12 Snatch (95/65)

5/22/17

May 21, 2017
Warm-up: 200m Run then 3rds of: 4 Push-up to Inch Worm 5 Air Squat@33X1 6 OH Plate Step Up Strength: 3RM Tempo Front Squat @33X1 Workout of the Day 16-14-12-10 T2B 12-10-8-6 Box Jump Rx 24/20 Rx+ 30/24 8-6-4-2 Clean (power or full) Rx 155/105 Rx+ 185/135

5/19/17

May 18, 2017
Warm-up: 200m Run then 3rds of: 8 OH Banded Lunge Glute Activation 5 ¼ Front Squat (45/35) 5 BTN Strict Press Strength: 5RM Back Squat Workout of the Day 3rds 400m Run 20 Hang Power Clean (95/65) 20 Push Press *Courtesy of CF Linchpin 5/13/17

5/18/17

May 17, 2017
Mobility: Thoracic Spine Skill: Ring or Handstand Inversions Workout of the Day Option 1- 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 Option 2- 2 person team. Split reps/meters evenly. 500m Row 8 Rope Climb 30 Partner Leg Throw Down 1000m Row 6 Rope Climb 45 Russian Twist w/ Ball (20/14) 2000m Row 4 Rope Climb 60

5/17/17

May 16, 2017
Warm-up: 200m Run then 3rds of: 2 Wall Walk 10 Bird Dog Strength: 1a) Deadlift 8x60, 6x70, 4x75, 2x80 1b) L-seated DB Press 4 x 8-10 reps Workout of the Day 100 DU 75 Russian KBS 50 Single Arm OH DB Walking Lunges 25 HSPU Rx+ Strict HSPU Rx 53/35 Rx + 70/53 Rx 25/15 Rx+ 50/35 Rx+ Strict HSPU

5/16/17

May 15, 2017
Group Warm-up & Pull-up Practice Gymnastics: 1 set ME UB Pull-ups Workout of the Day EMOM x 25 1) Bike 12/10 2) MU or BMU x 3-6 3) Row 15/12 4) Box Jump Overs x 10 5) T2B x 12

5/15/17

May 14, 2017
Warm-up: 200m Run then 3rds of: 4 Push-up to Inch Worm 5 Air Squat@33X1 6 OH BB Lunges Strength: 2RM Tempo Front Squat @33X1 Workout of the Day 100 Burpee w/ EMOM 3 Cleans Rx 125/85 Rx+ 155/105

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