___________________________________________________________ WORKOUT OF THE DAY EVERY 2:00 X 5 SETS 5 Front Squats (Add 5lb from last week) *Week 4 of 6 5 ROUNDS FOR TIME 10 Thrusters 95/65 50 Double Unders L2:75/55 L1:65/45 Log your...
___________________________________________________________ WORKOUT OF THE DAY SKILL Pull-ups FOR TIME 50 Weighted Step-ups 50/35 50 Pull-ups 35 Step-ups 35 Pull-ups 20 Step-ups 20 Pull-ups Log your scores on Beyond the Whiteboard Don't have a...
___________________________________________________________ WORKOUT OF THE DAY EMOM X 5 3 Position Power Snatch @light EMOM X 5 1 Power Snatch + 1 OHS EMOM X 5 2 Power Snatch OFF/DEF X 3 CYCLES DEF: 500M...
___________________________________________________________ WORKOUT OF THE DAY 5 ROUNDS FOR QUALITY -60’/60’ Sled push/seated rope pull back -8/8 Half Kneeling Landmine Press -1 TGU Complex each side = 4 KB Sit-Ups +...
___________________________________________________________ WORKOUT OF THE DAY FOR TIME “ELIZABETH” 21-15-9 Squat cleans 135/95 Ring Dips *15 MIN CAP *Scale with banded Ring Dip or Box Dips EVERY 2:00 X 5 SETS 5 Front Squats *Add 5lb...
___________________________________________________________ WORKOUT OF THE DAY SKILL Bar Muscle-up/Pull-up 4 CYCLES 1:30 ON/ :30 OFF 6/4 BMU DU for reps Rest :30 8 Heavy DB Split Snatch DU reps Rest :30 (16 MIN) ___________________________________________________________ BARBELL CLUB A.SQUAT Front Squat 3 X 2 @75% B.CLEAN Power...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Snatch High Pull 5-5-5 Snatch Pull 3-3-2-2 FOR TIME 50 Air Squats 40 Cal Bike 30 Burpees *everyone bikes!!! Stagger start ___________________________________________________________ LITE N' TITE AMRAP X 22 25 Db Squat Clean 35/25 50 Double Unders 25...
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WORKOUT OF THE DAY
EVERY 2:00 X 9 SETS
Push Press
3-3-3
Push Jerk
3-3-3
Split Jerk
3-3-3
FEBRUARY CHALLENGE
10k Double Unders
AMRAP X 6
Max Rep Double Unders
*Push up penalty
Lv1: No penalty
Lv2: 3 Push-Ups
Lv3: 10 Push-ups
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___________________________________________________________ WORKOUT OF THE DAY FOR TIME 1 Mile Run EVERY 2:00 X 5 SETS 3 OHS *Build to a mod/heavy 3 Rep Log your scores on Beyond the Whiteboard Don't...
___________________________________________________________ WORKOUT OF THE DAY STRENGTH Deadlift Technique Or 15 Min to work up to a heavy 3 Rep AMRAP X 12 10 Deadlift 225/155 8 T2B 6 Burpee L2: 185/125 L1: 135/95 WOD Scaled: AMRAP X 12 10...