Workout of the Day
Workout of the Day
Lung burner
WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL:
Sunday Funday
WARM UP: Mike’s surprise SKILL: Set up for WOD WOD: 4 RFT 30 SB SU 15 FSQT (155/115) 15 SB BP 15 Ring Rows
In Honor of “Scotty”
WARM UP: Plyos 2 Rounds: 10 Reach Throughs 10 Wall Ball Front Squats 5 Burpees over the Ball SKILL: “Scotty” 11:00 AMRAP 5 Deadlifts (315/225) 18 Wall Ball Shots (20/14) 11 Burpees over the Bar
Ohhh heavy front squats
WARM UP: 20 Line jumps 10 Lunges 10 Squats 10 Jumping lunges 10 Jumping squats 10 Ring rows SKILL: 12Min to find Max Complex Push Jerk + Split Jerk WOD: 21-15-9 Power Cleans ( 185/125
Cardio here I come
WARM UP: 1 C2C run 20 Kettlebell Swings 5 Inch Worm + 3 Push Up 1 C2C run 20 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 20 Goblet Sq 15 Straight legged
Snatch work
WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell 5:00 to practice all positions
