Workout of the Day

Workout of the Day: Saturday, 21-May-2022

Warm-up
12 EMOM
1- 200m Run
2- 15 Squats
3 – 10 Push-ups
4 – 5 Pull-ups
Metcon (Time)
Partner WOD
120 cal Row
40 Snatches 95/65
100 cal Bike
40 Clean and Jerks 135/95
80 cal Ski
40 Devil Presses 50/35

Mobility
Time Permitting
Pigeon, Samson Stretch, Child’s Pose
Roll your Quads, Glutes and Back

Workout of the Day: Friday, 20-May-2022

Announcement
TEST WEEK
Time for new challenges! Temperatures are rising so be careful and stay hydrated (that does not mean take a water break every 30 sec during the metcons), it means drink plenty of water throughout the day.

Warm-up
4 Rounds
10 Good Mornings
30 sec Hollow Hold
5 Box Jumps
Deadlift (20 min to find a 1RM DL)
Don’t feel like you have to try and PR today
be smart and know your limits
to get a true 1 RM on the DL takes a few weeks for your body to adapt to the heavy load
7/5/3 (AMRAP – Rounds and Reps)
8 AMRAP
7/5/3
Front Squats 115/75
DB Push Press 50s/35s

*this is an AMRAP for 8 min
how any times can you go through 7/5/3

Mobility
Time Permitting
Pigeon and Samson Stretch
Roll your Quads, Glutes and Back

Workout of the Day: Thursday, 19-May-2022

Announcement
TEST WEEK
Time for new challenges! Temperatures are rising so be careful and stay hydrated (that does not mean take a water break every 30 sec during the metcons), it means drink plenty of water throughout the day.

Warm-up
10 Pass Throughs w/PVC
Either Foam Roll your Lats, Banded Lat Stretch or Pec Stretch
then
3 Rounds
15 Sit-ups
20 Single Unders
then
2 Rounds
200m Jog
2 Wall Walks
Toes-To-Bar (Max reps)
Find MAX Set Of Kipping TTB (this does not include swinging TTB)
if youre unable to do full kipping TTB then Lower u=your feet to a level you’re able to complete more than 8 reps
followed by…
Double-Unders (Max reps)
3 attempts to find a max set of UB DUs or 1 min max Single Unders
Sprinty Sprinty (Time)
30/20 cal Ski
20 double DB Squat Cleans 50s/25s ( should be able to 2-3 sets)
10 Burpees to a 12/10 inch Target

Mobility
Time Permitting
Samson and Calf Stretch
Roll your Quads and Calves

Workout of the Day: Wednesday, 18-May-2022

Announcement
TEST WEEK
Time for new challenges! Temperatures are rising so be careful and stay hydrated (that does not mean take a water break every 30 sec during the metcons), it means drink plenty of water throughout the day.

Warm-up
10 Pass Throughs w/PVC
10 OHS w/PVC
Either Foam Roll your Lats, Banded Lat Stretch or Pec Stretch
then
4 Rounds
5 Hang Power Snatch
5 Snatch Balance
5 V-up’s
Squat Snatch (Find 1RM Snatch)
Follow this format to build to a max snatch
emom x4 3 reps 50-60%
every 90 sec x3 2 reps 65-75%
EOMOM till fail 1 rep 80%+
Power Snatch (Find 1RM Snatch)
same format as above for those that can not get into the proper position safely
Leg Killer (Time)
2 Rounds
50/40 cals Row
40 Wall Balls 20/14
25 BJO 24/20
20 Power Cleans 135/95

20 min CAP
How far can you get?

Mobility
Time Permitting
Samson Stretch
Roll your Quads a lot and maybe Adductors

Workout of the Day: Tuesday, 17-May-2022

Announcement
TEST WEEK
Time for new challenges! Temperatures are rising so be careful and stay hydrated (that does not mean take a water break every 30 sec during the metcons), it means drink plenty of water throughout the day.

Warm-up
2 Rounds
400m Run
100ft Bear Crawl
20 Lunges
then
Pigeon Pose
100m Sled Sprint (Time)
M 2x45lb plates
F 2x25lb plates

* do a few warm-up sets of 50m

It is going be a Sprint out the Gate and then a grind to the finish.
If you are not walking funny afterwards you didn’t go hard enough

Core Killer (AMRAP – Rounds and Reps)
15 AMRAP
5 DL 155/105
4 HSPU
3 TTB

Mobility
Time Permitting
Roll your Back, Glutes, Calves and Quads
Cobra and Childs Pose

Workout of the Day: Monday, 16-May-2022

Announcement
TEST WEEK
Time for new challenges! Temperatures are rising so be careful and stay hydrated (that does not mean take a water break every 30 sec during the metcons), it means drink plenty of water throughout the day.

Warm-up
4 Rounds
20 sec Hollow Hold
6 Frankenstein squats
8 Bent over Rows
15 Glute bridges w/1 sec pause at top
then
10 Elbow Rotations and Banded Lat Stretch
Front Squat (20 min to find a 1 RM Front Squat)
Death by Burpee/Sit-up (AMRAP – Rounds)
min 1 – 1 Burpee
min 2 – 2 Sit-ups
min 3 – 3 Burpees
min 4 – 4 Sit-ups
min 5 – 5 Burpees
min 6 – 6 Sit-ups
continue until you’re unable to complete under the minute, each min completed = 1 round

this is a version of death by with alternating movments
See how far you can get

Mobility
Time Permitting
Roll your Back, Glutes and Quads
Pigeon and Childs Pose

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