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Workout of the Day // Category

Category based archive
24 Jun
June 25 2018

Close Grip Bench Press (New max)
Metcon (Time)
Teams of 2
3 RFT
Fit:
20 Squat Cleans 95/65
20 S20
200 SU
20 Box Step Overs 20"
20 Burpees Jump over partner
Metcon (Time)
Teams of 2
3 Rounds for time:
20 Squat Cleans 115/75
20 S20
100 DU
20 Box Jump Overs 24/20
20 Burpees Jump over partner
RxW-135/95

21 Jun
June 22 2018

Hang Squat Cleans (5×5 stay under 80%)
Metcon (AMRAP – Reps)
20 minute AMRAP
teams of 3
200m sled pull 180/135
2 tire flips
Row 30 Calories
200m sled pull 180/135
4 tire flips
Row 30 Calories
200m sled pull 180/135
6 tire flips
Row 30 Calories
.
.
RxW – 270/180
*score is total number of tire flips + row calories

18 Jun
June 19 2018

Back Squat (5×5 building)
Metcon (AMRAP – Rounds)
"Cardi-Oh"
24 minutes EMOTM
Min 1 – 10/8 Cal Ski Erg
Min 2 – :20 hollow hold
Min 3 – 10/8 Cal Row
Min 4 – 20 plank reaches
Min 5 – 10/8 Cals AB
Min 6 – 20 Hollow Rocks
Min 7 – 60 Single Unders
Min 8 – Rest
RxW – 30 DU’s

17 Jun
June 18 2018

Close Grip Bench Press (5×5 building (stop at 80%)
Metcon (3 Rounds for reps)
3 minute AMRAP
6 Power Snatch 95/65
20 pushups
Rest 3 minutes
3 minute AMRAP
8 Power Snatch 95/65
20 HRPU’s
Rest 3 minutes
3 minute AMRAP
10 Power Snatch 95/65
20 Ring Pushups
RxM – 74/45
RxW – Squat Snatch + HSPU
*HSPU in stead of HRPU
**Score is total reps for each AMRAP

15 Jun
June 16th, 2018

Metcon (AMRAP – Reps)
Partner WOD

6:00 minutes to:
Row 1000m
ME pushpress 95/65

6:00 minutes to:
Assault Bike 60/50 calories
ME pushups

6:00 minutes to:
Row 1000m
ME thrusters 95/65

6:00 minutes to:
Assault Bike 60/50 calories
ME burpee box jump overs

RxM 75/45

Metcon (Time)
Bonus Round

100 Partner MB situps for time

14 Jun
June 15th, 2018

Hang Squat Cleans (3@65%, 3×2@75%, 3×1@80%)
Metcon (AMRAP – Rounds and Reps)
KINDA LINDA

20 min AMRAP (Rounds and Reps)

Teams of 3

55 Bench 155/95
55 Deadlift 225/165
55 Squat Cleans 135/85

Each team can only use one bar. They must use that bar/weight and transition to each lift.

RxM 135/205/105 and 75/145/65

13 Jun
Cardio

Metcon (AMRAP – Reps)
Min 0-5 Row
750m
With time left complete as many push-ups as possible

Min 6-11
35/30 Cal AB
With time left complete as many kbs as possible 44/26
RxW – 53/35

Min 12-17
200m run and 100 jump ropes
With time left complete as many wallballs as possible

Score = total reps on push-ups, kbs, Wallballs