Workout of the Day

WORKOUT OF THE DAY, JUNE 13TH 2022

We will be doing the WOD and STRENGTH in class. FINISHER and COMP EXTRA to be doing during OPEN GYM. STRENGTH: #back squat Every 3:00 for 15:00 5 Back Squat + 10 Strict HSPU *Focus should be on the Heavy Squats, the SHSPU are secondary.

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WORKOUT OF THE DAY, JUNE 10TH 2022

WOD: #thank god its friday (17 min Cap) 10 Ring Muscle Ups *Scale to Burpee Pullup 20 Power Snatch 95/65 [75/55] 30 Pistols *Scale to Jumping Split Lunges 40/25 Calorie Echo/AAB 30 Pistols *Scale to 20 Power Snatch 10 Ring Muscle Ups STRENGTH: #Overhead Squat

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WORKOUT OF THE DAY, JUNE 9TH 2022

WOD: #amraper 4x AMRAP 5 / Rest 2:00 25 Double Unders *50 Single Unders 10 S-DB Hang Clean and Jerk 50/35 40 Double Unders *75 Single Unders 15 S-DB Hang Clean and Jerk 50/35 50 Double Unders *100 Single Unders 20 S-DB Hang Clean and

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WORKOUT OF THE DAY, JUNE 8TH 2022

WOD: #enjoy the process 5 Rounds (CAP 17 MIN) 200m Run (400m Bike Erg) 15 Push Ups 20 S-DB Lunge Steps 50/35 :30 Rest *The short :30 break is just to make sure you’re staying in control and not turning this into a super intensity

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WORKOUT OF THE DAY, JUNE 7TH 2022

WOD: #electric boogaloo 3x AMRAP 3/ 2:00 Rest 12 Burpee Box Jumps 24/20″ 18 HSPU *Scale to Inverted HSPU or Strict DB Press 25/15lbs Max Front Squats in remaining time 135/95lbs (Rx+155/105) Looking for athletes to have at least :40 of work on the barbell

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WORKOUT OF THE DAY, JUNE 6TH 2022

WOD: #get after it (Cap 16) For Time 6 Rounds 8 Toes to Bar *Scale to Hanging Knee Raise 8 DB Snatch 50/35 straight into 80/60 Calorie Row ( STRENGTH: #push press Push Press Every :60 for 6:00 3 Reps Every 2:00 for 6:00 1

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WORKOUT OF THE DAY, JUNE 3RD 2022

WOD: #snatch-tastic 4 Rounds 2:30 on/ 2:30 off 200m Run Max Squat Snatches (135/95lbs) *Scale to 115/75lbs **Sub Power Snatches -The speed of the Run only matters if you’re ready to hit your Snatch reps. If you sprint back to your bar and stand around

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WORKOUT OF THE DAY, JUNE 2ND 2022

#recharge them batteries For Time 500m Row or Ski, 1000m Bike 50 Alternating V-Ups (R/L=2) 25 Heavy Russian Swings (70/50lbs) 400m/40/20, 300m/30/15, 200m/20/10, 100m/5/5 Immediately, after finishing complete: AMRAP 2 of Burpees to Target CASHOUT: Sandbag Carry 2-3 Rounds 50m Sandbag Carry 150/100 (or heavier)

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WORKOUT OF THE DAY, JUNE 1ST 2022

WOD: For Time (15 min Cap) 40 Anchored Ab Mat Sit Ups (Rx+GHD Sit Ups) 75′ R-Arm OH Walking Lunges 50/35 (Rx+70/50) **75′ is 25 Reps 75′ L-Arm OH Walking Lunges **75′ is 25 Reps 20 Chest to Bar Pullups/Pullups + 20 Dips (Rx+20 Ring

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WORKOUT OF THE DAY, MAY 31ST 2022

WOD: 5 Rounds (25min Cap) 7-5-3 Clean and Jerk (115/75) Scale 95/65 Rx+135/95 Bar Facing Burpee Rest 2:00 (after each full 7-5-3) Each round is all 7-5-3 of the C&J and Burpees. Once you’ve finished 15 reps of both, rest 2:00. Try to match efforts

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