Workout of the Day

Workout of the Day: Thursday, 04-March-2021

Warm-up
3 rounds
50 Ft Bear Crawl
50 Single Unders
50 Ft Walking Lunge
Metcon
12 min Alt EMOM
Even min: 30 sec of DUs or DU progression work
Odd min: 5-10 HSPU or Barbell Strict Press
Metcon (Time)
1 Min on 1 Min Off till finish
50 Alt DB Snatch 50/35
50 DB OH Lunges (in place)
50 alt Hang Squat Clean

Workout of the Day: Wednesday, 03-March-2021

Warm-up
10 PVC Pass throughs/OHS/Snatch Balance
then 2 rounds
5 Snatch Balance with empty bar
5 T2B
High Hang Squat Snatch (10×1)
10 Rounds, Every 90 sec, 1 High Hang Squat Snatch 75-80%
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
30 WB 20/14
20 Burpees
10 Power Cleans 135/95

Workout of the Day: Tuesday, 02-March-2021

Warm-up
3 rounds
20 Sec Lunge Hold on each Leg
20 Russian Swings
20 Russian Twist (Total)
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
200m Run
10 Alt DB Step Ups 20/16" 50/35’s lbs
20 DB Push Press
Metcon (3 Rounds for reps)
3 Rounds
MAX Push-ups into MAX Pull-ups (one UB set each)
Rest 2 min Between Sets

Workout of the Day: Monday, 01-March-2021

Warm-up
3 rounds
250/200m Row
10 FS
20 Glute Bridges
High Hang Squat Clean (6×1)
6 rounds, EOMOM, 1 High Hang Squat Clean, 80-90%
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
30 DUs (scale with 60 Single Unders)
10 DB thrusters 50/35
10 T2B

Workout of the Day: Saturday, 27-February-2021

Warm-up
3 rounds
200m Jog
15 Air Squats
50 ft Bear crawl
Metcon (Time)
Partner Wod
Split however
150 Wall Balls
100 Power Cleans 95/65
50 Burpees
100 cal Row
150 Sit-ups

Workout of the Day: Friday, 26-February-2021

Warm-up
3 rounds
8 Good Mornings
6 lunges
4 Frankenstein Squats
Pause Back Squat (5,4,3,2,1)
5,4,3,2,1 Pause Back Squat every 2 min take a set. start at 60% and to work up each set until around 85-90%
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Air Squats
10 Push-ups
10 Alt DB Snatch 50/35