Workout of the Day

Workout of the Day: Friday, 18-June-2021

Warm-up
3 rounds 30 sec Row rest 30 sec, 30 sec Mt Climbers, Rest 30 sec
Metcon (5 Rounds for reps)
5 rounds
1 min on 1 min off,
15 Push-ups (scale down if needed) into MAX Sit-ups
Metcon (Time)
30 DL 155/75
40 Wall Balls 20/14
50 Cal Row
40 Wall Balls
30 DL
16 min Cap

Workout of the Day: Thursday, 17-June-2021

Warm-up
4 rounds
250m Row
10 Thrusters with empty bar
1 min Plank
Metcon (AMRAP – Reps)
Every 3 min for 30 min
200m Run
5-10 Strict Pullups (pick a number you can hit each time but challenges you. Use a band if needed)

Workout of the Day: Wednesday, 16-June-2021

Warm-up
3 rounds
10 OHS
5 Box Jumps
10 Sit-ups
Push Jerk (Every 2:30 for 10 min 3 Push Jerks @ 80-85%)
Metcon (AMRAP – Rounds and Reps)
3 min on 2 min off x4
5 Hang Squat Snatch 95/65
6 Burpee Box Jump overs 24/20
7 T2B
*pick up where you left off

Workout of the Day: Tuesday, 15-June-2021

Warm-up
2 rounds
300m Row, 30 sec HS Hold, 50 single unders

Skill Work
4 rounds
30 sec HSPU or DB Strict Press, rest 1 min , 30 sec of DU practice, rest 1 min
Metcon (Time)
3 Rounds
800m Run
complete the following after each run
Round 1 – 50 Alt DB Snatches 50/35
Round 2 – 50 Single Arm DB Thrusters
Round 3 – 50 Pull-ups

Workout of the Day: Monday, 14-June-2021

Warm-up
4 rounds
4 Jumping Air Squats
5 Superman Holds 2 sec
6 DB Snatch
Back Squat (Every 2:30 min for 10 min 3 Pause Squat 70-80%)
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Squat Clean Thrusters, 115/75
5 Wall Walks

Workout of the Day: Saturday, 12-June-2021

Warm-up
3 rounds
8 KBS
10 Goblet Squats
12 Sit-ups
Metcon (Time)
In teams of 2 Complete
Fran
Grace
Helen
DT
each partner picks 2
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009