Workout of the Day

Workout of the Day: Saturday, 16-October-2021

Announcement
October is Breast Cancer Awareness month. Please wear pink on Saturdays in support. We will be posting the link for anyone who would like to donate.
https://campaign.forboobs.org/give/349814/?__hstc=56616628.

Warm-up
2 Rounds
300m Row
20 Walking Lunges
30 sec HS Hold
Metcon (Time)
Teams of 3
70 S2OH 135/95 one partner does S2OH while other holds bar OH and one rests

70 T2B 1 partner does T2B 1 holds from Pull-up bar and 1 rests

70 Burpees 1 partner does Burpees 1 partner Planks and 1 rests

70 cal Ski erg 1 partner Skis 1 partner holds two KB’s and 1 rests

Workout of the Day: Friday, 15-October-2021

Warm-up
3 Rounds
10 Bent-over Rows
8 Front Squats
6 T2B
Paused Front Squat (Weight)
Every 3 min for 9 min
6 Pause Front Squats 60-70%
Metcon (4 Rounds for reps)
4 Rounds
3 min on 2 min off
22/18 cals Row
then max rounds of
10 Sit-ups
6 Push-ups
*score is reps of Sit-ups and Push-ups each time

Workout of the Day: Thursday, 14-October-2021

Warm-up
200m Jog
10 Air Squats
50ft Bear Crawl
Metcon
10 min alt EMOM
min 1 – 5-10 Ring Dips
Min 2 – 45 Sec Hollow Hold
Metcon (Time)
8 rounds
100 ft Sled Sprint guys use 45s girls use 25s
rest 2 min

Workout of the Day: Wednesday, 13-October-2021

Warm-up
3 Rounds
10 Empty Bar Thrusters
30 sec Hollow Hold
Clean and Jerk (Weight)
Every 2 min for 10 min
5 Touch and Go Clean And Jerks @60%
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP with a Partner
Must alternate movements
6 Bar Facing Burpees
12 Dead Lifts 155/105
24 DUS

Workout of the Day: Tuesday, 12-October-2021

Warm-up
2 Rounds
20/15 cals Row
10 DB Push Press
Metcon
4 Rounds Every 3 min
5-10 Kipping or Strict Pull-ups
into 6-12 Pistols
Metcon
M – 15 min Alt EMOM
Min 1 – MAX Tire Strikes
Min 2 – 5-10 HSPU
Min 3 – Row 15/10 cals

Workout of the Day: Monday, 11-October-2021

Warm-up
10 Push-up to Down Dog
Roll out lats and work on lat mobility
2 Rounds
10 OHS
8 Hang Power Snatch
6 Bent Over Rows
Power Snatch (Weight)
Every 2 min for 10 min
5 Touch and go Power Snatch 65%
Metcon (Time)
30 Thrusters 95/65
50 cals Row
30 Thrusters

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