___________________________________________________________ WORKOUT OF THE DAY EMOM X 5 1 Power Snatch + 1 OHS into, EMOM X 5 1 Snatch “NANCY” 5 ROUNDS FOR TIME 400M Run 15 OHS 95/65 L2: 75/55 L1: 45/35 ___________________________________________________________ BARBELL CLUB A.SNATCH Today's Best B.CLEAN/JERK BTN Jerk 3 X 3 Clean 3 X 3 @85% C.SQUAT Back Squat 3 X 4 @80% Log your scores on
___________________________________________________________ WORKOUT OF THE DAY 4 SETS -5 Single Leg RDL *5 each leg (DB/KB) -5 Seated Box Jumps ROGUE INVIT. QUALIFIER AMRAP X 6 3 Box Jump Over 24/20 6 Deadlift 255/175 or 60-65% 9 Bar Facing Burpees *Goal +4 Rounds FINISHER 2 Min Hamstring Stretch static...
___________________________________________________________ WORKOUT OF THE DAY SKILL Pistols PARTNER AMRAP X 20 40 Pistols 400M Run 40 Synchro Db Snatch 50/35 ___________________________________________________________ LITE N' TITE EVERY 5:00 X 4 400M Run 12 T2B 12 Wall Balls 6 Burpee Box Jump Over ________________________________________________________ BARBELL CLUB A. SNATCH 3 X 3 Snatch balance @60% 3 X 3 1 Power Snatch +...
WORKOUT OF THE DAY EVERY 1:30 X 5 SETS 1 Halting Power Clean + 1 Halting Clean EMOM X 20 1 Squat Clean *Sub EMOM for 1 RM Make-up Log your scores on Beyond the Whiteboard Don't have a BTWB WOD Logging Account?
___________________________________________________________ WORKOUT OF THE DAY 5 ROUNDS FOR TIME 18/14 Cal Bike 18 Pull-up 18/14 Row 18 OH Plate Sit-up 35/25 ___________________________________________________________ LITE N' TITE 4 ROUNDS FOR TIME 75 DU 25/20 Cal Bike 25 Hand Release Push-up *22 MIN CAP Log your scores on Beyond the Whiteboard Don't have a...
WORKOUT OF THE DAY STRENGTH 40 Minutes to Find a 1 Rep Max Deadlift FINISHER Coach's Choice Recovery/Mobility ___________________________________________________________ BARBELL CLUB A. SNATCH Power Snatch 3 X 4 @65% B. CLEAN/JERK Power Clean 3 X 4 @65% Power Jerk 3 X 4 @65% C.PULL Snatch High Pull 5 X 3 @70% Log your scores on...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH 15 Minutes to find a 1 Rep Max Strict Press EMOM X 6 1 Split Jerk *Build to mod/heavy 1 rep FOR TIME 20-15-10 Push Jerk 115/75 Box Jump 24/20 Burpees *20 MIN CAP ___________________________________________________________ LITE N' TITE AMRAP X 7 50 Double Unders 25 Sit-ups Rest 3 Minutes AMRAP X 15 15 Air...
WORKOUT OF THE DAY WARM-UP AMRAP X 10 200M Row/Run 8 Hollow Rock 8/8 Single Leg Lateral Step-up 4 Hip Flow 8 Air Squats Then, Empty Bar Tempo Back Squat 3 X 3 w/ 5s Tempo down/up STRENGTH 30 Minutes to find a 1 Rep Max Back Squat AMRAP X 7 35 Double Unders 7 Front Squat...
WORKOUT OF THE DAY SKILL Rope Climb 6-8min EMOM X 30 MIN 1: :40 FLR on Ring MIN 2: 10/8 Cal Bike MIN 3: 8-10 Yoga Push-up MIN 4: :40 KB front rack hold *AHAP MIN 5: 1-2 Rope Climbs RECOVERY 6-8min Log your scores on Beyond the Whiteboard Don't have...
___________________________________________________________ WORKOUT OF THE DAY "FILTHY FIFTY" 50 Box Jumps 50 Jump Pull-ip 50 KBS 35/26 50 Walking Lunges 50 K2E 50 Push Press 45/35 50 Back Extensions/BB Good morning 50 Wall Balls 50 Burpees 50 Double Unders *Scaled: "DIRTY THIRTY" ___________________________________________________________ LITE N' TITE 4 SETS 5 Ring Pull-up - 6s rest btwn each rep 5 Leg...