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Category Archive for: ‘Workout of the Day’

Monday 10.22.18

Monday 10.22.18 6 AM Open Gym 3 x 10 Back Squats @ 90% – Then – AMRAP 5/3 Negative Pull Ups 8 Strict Press 4L/4R Back Rack Lunges

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Friday 10.19.18

Friday 10.19.18 6 AM Open Gym Teams of Two 150 Double Unders 150 KB Swings 53/35 100 Box Jump Overs 24/20 100 Air Squats 50 Pull Ups 50 Push Ups 600 M Run Chipper style. All reps of a movement must be completed before starting the next movement. Goal is fastest time. Split the work however you want. 600 run …

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Thursday 10.18.18

6 Rounds 3 Front Squats – Heavy 200 M Run

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Wednesday 10.17.18

Wednesday 10.17.18 6 AM Open Gym Teams of Two 15 – 10 – 5 – 10 – 15 Synchro Deadlifts 205/145 15 – 10 – 5 – 10 – 15 Synchro Pull-Ups

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Tuesday 10.16.18

Tuesday 10.16.18 5 Rounds 5 Cleans 135/105 15 Wall Balls 400 M Run

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Monday 10.15.18

Monday 10.15.18 – – – Open Gym 6AM – – – 3 x 10 Back Squat @ 85% – Then – 3 Rounds 10 Bent Over DB Rows 15 Goblet Squats 53/35 10 Seated DB Press 100 M Sand Bag Carry

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Friday 10.12.18

Friday 10.12.18 16 Minute AMRAP 2-4-6-8 … Devil Press 35/25 Step Ups 24/20

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Thursday 10.11.18

Thursday 10.11.18 Teams Of Two 5 Rounds 400 M Run 6 Deadlifts 225/155 20 Partner Sit Ups Partners run together then one rests while the other does deadlifts, then rotate. Partner sit-ups with med ball.

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Wednesday 10.10.18

Wednesday 10.10.18 Teams Of Two 5 Rounds Each Row 6 Front Squat 155/105 10/7 Push Ups 6 Toes to Bar One athlete rows while the other completes a full round, then rotate. Open Gym 6AM

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Tuesday 10.9.18

Tuesday 10.9.18 15 Minute AMRAP 400 M Run 15 Box Jump Overs 24/20 15 Push Press 95/65

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