Workout of the Day

WORKOUT OF THE DAY, MAY 18TH 2022

WOD: 3x AMRAP 5 / 2:00 Rest Climb the Ladder 3 Back Squat (135/95) [115/75] Rx+155/105 3 Burpee Box Jumps 24/20″ 6/6, 9/9, etc.. *Start over on each AMRAP. Barbell comes from the ground every set. The BBJ are not overs and can be lateral

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WORKOUT OF THE DAY, MAY 17TH 2022

WOD: AMRAP 12 5 Burpee Pullups Rx+Ring or Bar Muscle Ups (whatever keeps you moving) 10 Alternating S-DB Hang Clean and Jerk 50/35 Rx+70/50lbs 10 Alternating S-DB Goblet Lunge Steps 50/35 Rx+70/50 STRENGTH: Deficit Deadlift 2″ (No deficit if compromises form) Every 2:00 for 10:00

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WORKOUT OF THE DAY, MAY 16TH 2022

For Time (Cap 16 min) 50/35 Calorie Row, Ski or Erg Bike *Assault Bike 35/25 Cal 21 Front Squats 135/95 *Scale 115/75lbs 50/35 Calorie Row 15 Front Squats 165/125lbs *Scale 135/95lbs 50/35 Calorie Row 9 Front Squats 185/135lbs *Scale 165/125lbs *Use DB’s if Barbell not

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WORKOUT OF THE DAY, MAY 12TH 2022

#good times For Time : (15 min Cap) 25/20 Calorie Ski or Machine Run Option 400m Run 20 Shoulder to OH (135/95) Scale to 115/75 Rx+155/105 15 Burpee Pullups Rx+Bar Muscle Ups Rest 1:00 20/15 Calorie Ski or Machine Run Option 300m Run 15 Shoulder

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WORKOUT OF THE DAY, MAY 12TH 2022

WOD: #look good, feel good (30 Min Cap) 5 Rounds 25/20 Calorie Echo/AAB (or Any Machine) 100′ Lunge Steps 12 Alt DB Snatch (50/35lbs) 20 Air Squats Rest 2:00 CASHOUT: 2-3 Rounds 10 Alternating DB Curl + 10 Crush Curl 15 Single Arm Tri Press

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WORKOUT OF THE DAY, MAY 11TH 2022

WOD: 6 Rounds (18 min Time Cap) 16/12 Calorie Row *Scale to 12/10 Cal Row 8 Hang Power Clean (155/105) *Scale 135/95lbs (Rx+185/125lbs) 8 Strict HSPU (Rx+w/ 1″ Deficit ) *Scale to Kipping or Strict DB Press 35/25lbs Rest 1:00 *Approx: 1min Row, 1min total

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WORKOUT OF THE DAY, MAY 10TH 2022

WOD: #bruh Every 4:00 for 16:00 400m Run (500m Row) 800m Erg Bike or Assault Bike 1 Max Set of Bench Press 1 (135/95) Scale to 115/75 or 95/65lbs Rx+155/105lbs *Can also use DB’s 70/50, 50/35, or 35/20lbs AND do floor press if all benches

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WORKOUT OF THE DAY, MAY 9TH 2022

WOD: “Regionals 11.4” (CAP 25 min) 100 Pull Ups 100 KB Swings 53/35 100 Double Unders 100 Overhead Squats 95/65 (75/55) Scaled Version: 60 Pull Ups 70 KB Swings 53/35 100 Double Unders (150 Single Unders) 60 Overhead Squats 95/65 (75/55) *Scale to Front Squats

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WORKOUT OF THE DAY, MAY 6TH

WOD: #fri-yay AMRAP 12 8 Power Snatches (115/75lbs) Rx+135/95lbs Scale to 95/65 or Alt DB Power Snatch 70/50lbs 12 Box Jump Overs (24/20) 2 Wall Walks (Scale to 20 Plank Taps) Rx+25ft Handstand Walk STRENGTH: #Every 90 sec for 18 min Set 1-3: 5 Muscle

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WORKOUT OF THE DAY, MAY 5TH 2022

WOD: #charging batteries (20 min Cap) For Time 800/700m Row or Run (1600/1400 Erg or Assault Bike Meters) 80 Double Unders (120 Singles) 20 Z-Press (35s/25lbs) 600/500m Row or Run (1200/1000 Erg or Assault Bike Meters) 60 Double Unders (90 Singles) 15 Z-Press 400/350m Row

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