Menu Close Menu

Category → Workout of the Day

Tuesday 6.28.16 Posted by admin on June 27, 2016 • No comments

A. Warmup:
10:00 Plate walk and pistol practice
*Scale up: HS walks

B. For time:
200 DU’s
100 KB Swings 53/35
75 HRPU
50 Wall Balls
25 Box Jumps, 24/20
10 MU’s (sub 20 ring dips)

C. Cooldown:
800m slow jog
3:00 Couch stretch, each side

Monday 6.27.16 Posted by admin on June 26, 2016 • No comments

A. Warmup:
3 x :30 static goblet squat
20 KB thrusters, 10 each side
3 sets of
10 Good Mornings
10 banded pass thrus

B. Back Squat 8-8-8-5-5-5
-Add weight each set

C. Chinups 5-5-3-3-1-1-1

D. Cooldown:
3 x 10 Glute ham raises
*scale as necessary
4:00 seated straddle

Saturday 6.25.16 Posted by admin on June 24, 2016 • No comments

In teams of 4:

3 Rounds:
2 working while 2 static hold a DL
20 Unison T2B
30 KB swings, each
-must complete all 20 at once
40 Partner Wall balls
400m plate carry (2 plates per group) all together

Friday 6.24.16 Posted by admin on June 23, 2016 • No comments

A. Warmup:
General Warmup

B. 4 rounds not for time:
10 Single-arm (R) dumbbell overhead lunge
20 sit-ups (scale up: GHD situps)
20 Good mornings
10 Single-arm (L) dumbbell overhead lunge

C. Cooldown:
20 x side plank reverse fly, each side
3 x 10 archer pulls
20 scap pushups
3:00 couch stretch, each side

Thursday 6.23.16 Posted by admin on June 22, 2016 • No comments

Pull Back Week

A. Warmup:
Tabata bar hangs and planks, alternating (8:00)

B. OTM for 10:00
Even: 10 T2B
Odd: 35 DU’s

C. 1 Mile T.T.

D. Cooldown:
3:00 Lizard, each side
3:00 Dragon, each side

Wednesday 6.22.16 Posted by admin on June 21, 2016 • No comments

Pull Back Week

A. Warmup:
20 TGU’s (10 each side)

B. 15:00 Snatch work
*goal is to move moderate weight (nothing over 70%) with good form

C. For completion:
1000m row (moderate pace)
50 bar facing burpees

D. Cooldown:
3 x 10 of each mvmt:
front raise, lateral raise, reverse fly

Tuesday 6.21.16 Posted by admin on June 20, 2016 • No comments

Pull Back Week:

A. Warmup:
21-15-9
Goblet Squats and pushups

B. Pullups 5 x 70% of max rep
*Scale up: MU’s

C. OTM for 10:00
3 TnG power cleans, 60% of PC 1RM

D. Cooldown:
800m run easy pace
10:00 foam rolling