free
web stats

Workout Of The Day

  • Workouts for Monday, June 26th - Tuesday, June 27th - Wednesday, June 28th

    Monday, June 26th: 

    Strength: Bench Press

    1x5 @65%1RM

    1x3 @70%1RM

    1x1 @75%1RM

    1x5 @70%1RM

    1x3 @75%1RM

    1x Max Reps @80%1RM

     

    Conditioning:

    For Time:

    50 Touch and Go Power Cleans (95/65)

    200m Run each time you break

    *you may only rest with the bar in the front rack or in the hang.

    *13 minute cap


    Tuesday, June 27th: 

    Strength:

    Alternating EMOM x10

    Even: 10 Hammer Curls

    Odd: 5 Strict T2B

    *T2B scale= Strict Knee Raises

     

    Conditioning:

    3 Rounds for Time

    10 KB Snatches R Arm (53/35)

    10 T2B

    10 KB snatches Left Arm (53/35)

    10 Cal Row


    Wednesday, June 28th:

    Strength: Deadlift

    1x5 @65%1RM

    1x3 @70%1RM

    1x1 @75%1RM

    1x5 @70%1RM

    1x3 @75%1RM

    1xMax Reps @80%1RM

     

    Conditioning:

    21-15-9

    Burpee Box Jump Overs (24/20)

    Push-Ups

    Sit-Ups 

     


  • Workouts for Thursday, June 22nd - Friday, June 23rd - Saturday, June 24th

    Thursday, June 22nd: 

    Strength:

    E2MOM x18 (9 sets)

    3x2 Muscle Snatch @40-50% 1RM

    3x2 Hang Power Snatch @65-75% 1RM

    3x1 Snatch (Squat or Power) @85%+ 1RM

     

    Conditioning:

    For Time:

    21-15-9

    Hang Power Snatch (75/55)

    Bar over Burpees

    *9 Minute Cap


    Friday, June 23rd: 

    Conditioning:

    2:00 Max Double Unders

    1:00  Minute Rest

    1:00 Max Double Unders

    :30 Rest

    :30 Max Double Unders

     

    *Score= Total Doubles

    *Compare to April 28th

     

    Conditioning :

    4 Rounds For Time

    20 Wallballs (20/14)

    10 Toes to Bar


    Saturday, June 24th: 

    Teams of 2 (1 Working 1 Resting)

    30 Minute AMRAP

    100 Wall Balls (20/14)

    80 KB swings

    60 Cal Row

    40 Pistols or 30 Goblets

    20 HSPU or 40 Push-Ups

     

     



  • Workouts for Monday, June 19th - Tuesday, June 20th - Wednesday, June 21st

    Monday, June 19th: 

    Strength:

    20 Minutes to establish a 1RM Deadlift

    *Be aware of your back position. Neutral spine!

     

    Conditioning:

    10 Minute AMRAP

    200m Run

    20 Double Unders

    10 HSPU

     *DU Scale= 50 Singles

    *HSPU Scale= DB Strict Press


    Tuesday, June 20th: 

    Strength:

    EMOM x10

    Even: 5-10 Strict Pull-Ups

    Odd: 10 KB or DB  Snatches

    *Athletes choose their weight

     

    Conditioing:

    “Helen”

    3 Rounds for Time

    400m Run

    21 KB Swings (53/35)

    12 Pull-Ups 

    *15 minute cap


    Wednesday, June  21st: 

    Strength:

    15 Minutes to Build to a 1RM Bench Press

    *Use a spotter!

     

    Conditioning:

    For Time:

    21-15-9

    DBall Ground to Shoulder (100/70) Rx+=130/100

    DBall Squat

    *DBall Squat = Squat with the DBall anyway you can


     

  • Workouts for Thursday, June 15th - Friday, June 16th - Saturday, June 17th

    Thursday, June 15th: 

    Strength:

    Death by Toes to Bar

    *Start with 2 reps, Increase by 2 every minute

    *Once you fail to reach the rep range, hold a 30 second plank each minute.

    *10 minute cap

     

    Conditioning:

    3 Rounds for Time

    400m Run

    10 Front Squats (155/105)


    Friday, June 16th: 

    Strength:

    Bench Press 5x5 

    Start light and  build to a heavy set of 5

     

    Conditioning

    10 min AMRAP

    5 HSPU

    10 Sit-Ups

    15 Air Squats


    Saturday, June 17th: 

    In teams of 2 (1 Working/1 Resting)

    All for Time

    “Fran”

    21-15-9

    Thrusters (95/65)

    Pull-ups

     

    800m Run (200 at a time)

     

    “Grace”

    30 Clean and Jerks (135/95)

     

    800m Run (200 at a time)

     

    “Isabel”

    30 Snatches (135/95)

     

     

  • Workouts for Monday, June 12th - Tuesday, June 13th - Wednesday, June 14th

    Monday, June 12th:

    Strength:

    Touch and Go Deadlifts 4x5 

    Work to a Heavy Set of 5.... NOT a 5RM

     

    Conditioning:

    For Time

    21-15-9

    DB Thrusters (50/35)

    Cal Row

    *12 Minute Time Cap


    Tuesday, June 13th:

    Strength:

    10 Minute EMOM

    Even Minutes: 5-10 Strict Pull-Ups

    Odd Minutes:  30 Second D-Ball Hold (100/70)

     

    Conditioning:

    3 Rounds for Time

    200m Run

    10 Pull-Ups

    10 Push Press (115/75)

    10 Front Rack Lunges (115/75)


    Wednesday, June 14th:

    Strength:

    12 Minute EMOM

    3 Hang Cleans

    *Any Combo (Power or Squat)

    *Start at 50-60% 1RM Hang Clean

     

    Conditioning:

    In 8 Minutes:

    75 Double Unders

    40 Wallballs (20/14)

    20 Bar Over Burpees

    In Remaining Time:  Establish a 3RM Hang Clean

    *2 Scores: Chipper Time and 3RM Hang Clean

  • Workouts for Thursday, June 8th - Friday, June 9th - Saturday, June 10th

    Thursday, June 8th: *(apologies for the late post!)*

    Strength:

    EMOMx12

    Minute 1- 20 russian twists

    Minute 2- 30 second plank

    Minute 3- 10 v-ups

    *no score

     

    Conditioning:

    For time

    21-15-9

    Box Jumps Overs

    Goblet Squats (53/35)

    Push-ups

    *12 minute cap


    Friday, June 9th: 

    Strength:

    Bench Press 4x5

    *Build to a heavy set of 5

    *no failed reps

     

    Conditioning:

    “Diane”

    For Time

    21-15-9

    Deadlifts (225/155)

    Handstand Push-Ups

    *Scale= 

    Deadlifts-60% 1RM

    HSPU- DB Push Press


    Saturday, June 10th: 

    2 Rounds for Time

    Teams of 2 (1 working/1 resting)

     

    100 Doubles (300 singles)

    50 KB Swings (53/35)

    400m run (200m each)

    50 Sit-ups

    25 Front Squats (115/75)

    400m run

    25 Cleans (115/75)

    12 Overhead Lunges (115/75)

    400m Run

  • Workouts for Monday, June 5th - Tuesday, June 6th - Wednesday, June 7th

    Monday, June 5th: 

    Strength:

    20 minutes to build to a 1RM Front Squat.

    *compare to 3/27

     

    Conditioning:

    9 minute AMRAP

    Ascending Ladder:  increase by 3 reps every round

    3 Deadlifts (115/75)

    3 Power Cleans (115/75)

    3 Toes to Bar

    6 Deadlifts

    6 Power Cleans

    6 Toes to Bar

    9 Deadlifts

    9 Power Cleans

    9 Toes to Bar

    Etc...


    Tuesday, June 6th: 

    Conditioning:

    Every 6 minutes for 5 rounds (30 minutes)

    400m Run

    20/15 Calorie Row

    *Every round should be a sprint.

    *Score= Fastest Round and Slowest Round


    Wednesday, June 7th: 

    20 minutes to build to a 1RM Snatch.

    *Power Snatch or Squat Snatch

    *compare to 3/29

     

    Conditioning:

    “Randy”

    For Time

    75 Power Snatches (75/55)

     

  • Workouts for Thursday, June 1st, Friday, June 2nd and Saturday, June 3rd

    Thursday, June 1st: 

    Conditioning:

    30 Minute AMRAP

    400m Run

    9 Hang Power Cleans (95/65)

    12 Front Squats

    15 Shoulders to Overhead


    Friday, June 2nd: 

    Strength:

    3 rounds NOT For Time

    30 Second DBall Hold

    10 V-Ups

    5-10 HSPU or Push-ups

    *move at a steady pace through the 4 rounds

     

    Conditioning:

    Every 4 minutes for 12 minutes

    500m/400m Row or 400m Run

    50 Double Unders

    *DU scale = 100 singles


    Saturday, June 3rd: 

    In teams of 2 working for 30 seconds at a time.

    100 Wall Balls (20/14)

    80 Sit-ups

    60 Burpees

    40 Pull-Ups

    20 DB Snatches (50/35)

    40 Pull-Ups

    60 Burpees

    80 Sit-Ups

    100 Wall Balls (20/14)


  • Workouts for Tuesday, May 30th - Wednesday, May 31st

    Tuesday, May 30th: 

    Strength

    Back Squat 4x5 @50% 1RM

    *This is a Deload - Do Not Go Above 50% of your 1RM

     

    Conditioning:

    4 Rounds for Time

    15 Thrusters (75/55)

    20 Bar Over Burpees


    Wednesday, May 31st: 

    Strength:

    12 Minute Alternating EMOM

    Min 1: 10 KB Snatches

    Min 2 : 10 Box Jump Overs

    Min 3:  16 Goblet Lunges

     

    Conditioning:

    10 Minute AMRAP

    50 Double Unders

    10 Toes to Bar

    *Double Under Scale= 125 Singles or 1 Minute of Double Under Work  

  • Workouts for Thursday, May 25th - Friday, May 26th - Saturday, May 27th

    Thursday, May 25th: 

    Conditioning:

    0:00-10:00 minutes

    E2MOM

    10 Wallballs (20/14)

    10 Pull-Ups or 5 Muscle-Ups

    *no score

     

    10:00-12:00 Rest

     

    12:00-24:00

    Build to a heavy set of 5 Back Squats

     

    24:00-26:00 rest

     

    26:00-36:00

    3 Rounds for Time

    5 Stone Ground to Shoulder (70/50)

    10 Thrusters (95/65)

    *10 minute cap


    Friday, May 26th: 

    Conditioning:

    “Holleyman”

    30 Rounds for Time

    5 Wallballs (20/14)

    3 HSPU

    1 Power Clean (225/155)

     

    *HSPU scale= DB strict press

    *Power clean should not exceed 80% of your 1RM


    Saturday, May 27th: 

    "Murph" 

    1 Mile Run

    100 Pull-ups

    200 Push-ups

    300 Air Squats

    1 Mile Run

    Partition the push-ups, pull-ups and squats how ever you want.



  • Workouts for Monday, May 22nd - Tuesday, May 23rd - Wednesday, May 24th

    Monday, May 22nd: 

    Conditioning:

    “Whitten”

    5 rounds for time

    22 KB Swings (70/53)

    22 Box Jumps (24/20)

    400m Run

    22 Burpees

    22 Wallballs (20/14)

    *45 minute cap


    Tuesday, May 23rd: 

    Strength:

    Pause Front Squats 4x3 @65%-75% 1RM

    *Pause for 1 full second at the bottom of each rep.


    Conditioning:

    2 Rounds for Time

    25 Burpees

    50 Double Unders

    400m Run or 500m Row

    *DU scale=125 singles or 2 minutes doubles work


    Wednesday, May 24th: 

    Strength: 

    3 Rounds not for Time

    10 Seated DB Press

    10 DB Bent over Rows

    5 Strict T2B or Knee Raises

    Rest approximately 1 minute between movements


    Conditioning:

    12 Minute EMOM

    5 Front Squats (95/65)

    8 Bar over Burpees

    *if you don't complete the required work in a round, you must rest the next minute. 

    Score = total completed rounds



  • Workouts for Thursday, May 18th - Friday, May 19th - Saturday, May 20th

    Thursday, May 18th: 

    Conditioning:

    3 Rounds for Time

    10 Toes to Bar

    15 Burpees

    *10 minute time cap


    At the 10:00 mark

    For Time

    800 m run

    1000m row

    800m run


    Friday, May 19th: 

    Strength:

    Back Squat 4x3 @75-85% 1RM


    Conditioning:

    4 rounds for time:

    5 HSPU

    10 Front Squats (135/95)

    15 Sit-ups

    *HSPU Scale= 5 push press


    Saturday, May 20th: 

    Conditioning:

    Partner “Bull”

    1 Partner working/1 Resting

    2 Rounds for Time 

    200 Double Unders

    50 Overhead Squats (135/95)

    50 Pull-Ups

    1 mile run (400m at a time)

RSS Feed