Workout of the Day
Workout of the Day
My Best Fran-d
WARM UP: 400m run/row light plyos barbell warmup SKILL: Squat snatch + 2 OHS complex 15 minutes to build to a heavy weight for the day. Aiming for at least 8 sets WOD: FRAN 21-15-9
What a Jerk!
WARM UP: ladder warm up SKILL: 5 point hips banded hips banded shoulder barbell warmup WOD: 12:00 to find 1 RM clean Death by clean and jerk (135/95) unto 12:00
Hold Your Plank Bro
WARM UP: 200m run Outdoor Plyos ENDURANCE: For Time 500m Row 2 Shuttle Runs 100 Double Unders (200 SU) WOD: team of 3 2400m total (each person runs 4 times) p1: 200m run p2: 10 WBS p3:
Handstand Fun
WARM UP: shuttle run 3X 5 inch worms to push up 10 air squats 10 lunges to instep :30 Bar Hang SKILL: HSPU Review 12 min EMOM: ODD: 6 HSPU EVEN: 2 Power Clean (increasing in
Monday is for Squats
WARM UP: 400m run 3 rounds 15 air squats 12 pvc pass thru 10 push ups SKILL: Back Squats Build to a heavy single then: 3 X :45 ME reps (65%) rest 2:00 between each
emom AND relay?
WARM UP: 400m run plyos SKILL: EMOM: 4 rounds 1- 10 toes to rings 2- 15 wallballs (20/14) 3- 15 V-ups 4- 20 OH lunges (45/35) WOD: teams of 4: 1600m slam ball relay (30/20)
