Workout Of The Day

12 January 2018

1/12/2018

-Mobility

2-3 min foam roll

1 min lizard

1 min couch

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 R. Leg Bulgarian split squats

10 L. Leg Bulgarian split squats

5 strict pull-ups

-Strength

Back squat

20 reps X 1 set @60% + 20lbs.

-Conditioning

“Open 14.1”

10 min amrap

30 Double unders

15 power snatches 75/55

-Cooldown

200M Walk

Repeat stretches

10 January 2018

1/10/2018

-Mobility

2-3 min foam roll

1 min pigeon

1 min benched shoulders

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 empty bar OHS

12 band pull aparts

7 yoga push-ups

-Strength

EOMOM X 10

1 push jerks @90%

-Conditioning

10 mins to find 3RM TNG power snatch

Rest 5 mins

10 mins to find 3RM TNG power clean

-Cooldown

200M Walk

Repeat stretches

9 January 2018

1/9/2018

-Mobility

2-3 min foam roll

1 min hamstrings

1 min chest

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

“Tabata Warmup

20 secs on/10 secs off

1. Air squats

2. Push-ups

3. Cossack squats

4. Burpees with no jump

X 2 rounds

-Conditioning:

MAP 6

5 min AMRAP

10 calorie row

15 wall balls 20/14

5 min rest

5 min AMRAP

10 burpee box jumps 24/20”

20 Alt. DB snatches 50/35

5 min rest

5 min AMRAP

10 ring dips

20 alt. Jump lunges

5 min rest

5 min Amrap

15 KBS 53/35

30 Double unders

-Cooldown

200M Walk

Repeat stretches

8 January 2018

1/8/2018

-Mobility:

2-3 min foam roll

1 min couch

1 min lats

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

3 min AMRAP

10 empty bar hang squat cleans

10 single leg Glute bridges @31X1 (5 per leg)

10 perfect mountain climbers

-Strength:

EOMOM X 10 (5 sets)

1 Front squat 90% @31X1 (no bounce)

-Conditioning

For time:

21-15-9

Thrusters 115/85

Toes to bar

-Cooldown

200M Walk

Repeat stretches

1 January 2018

1/1/2018

-Mobility:

2-3 min foam roll

1 min couch

1 min lats

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

3 min AMRAP

10 empty bar hang squat cleans

10 single leg Glute bridges @31X1 (5 per leg)

10 perfect mountain climbers

-Strength:

Every 3 mins for 15 mins (5 sets)

3 Front squats 80% @31X1 (no bounce)

-Conditioning

“TaylorMade 2018”

18 min amrap

2018M row

In remaining time, AMRAP:

18 power cleans 95/65

18 front squats 95/65

18 push press 95/65

18 burpees

-Cooldown

200M Walk

Repeat stretches

29 December 2017

12/29/2017

-Mobility

2-3 min foam roll

1 min lizard

1 min couch

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 R. Leg Bulgarian split squats

10 L. Leg Bulgarian split squats

12 KBS

-Strength

Back squat

20 reps X 1 set @60% + 10lbs.

-Conditioning

“Open 11.2”

15 min amrap

9 deadlifts 155/100

12 HR push-ups

15 Box jump step downs 24”/20”

-Cooldown

200M Walk

Repeat stretches

27 December 2017

12/27/2017

-Mobility

2-3 min foam roll

1 min pigeon

1 min lats

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 empty bar OHS

10 empty bar good mornings

5 kneeling to vertical jumps

-Strength

10 mins to find 5RM TNG power snatch

Rest 5 mins

10 mins to find 5RM TNG power clean

-Conditioning

5 min AMRAP

500M row

AMRAP wall balls 20/14 in remaining time

-Cooldown

200M Walk

Repeat stretches

22 December 2017

12/22/2017

-Mobility

2-3 min foam roll

1 min lizard

1 min hamstrings

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 R. Leg Bulgarian split squats

10 L. Leg Bulgarian split squats

10 front plate raises 25/15

-Strength

Back squat

20 reps X 1 set @60% + 5-10Lbs.

-Conditioning

18 min amrap

10 burpee box jump overs 24”/20”

15 KBS 53/35

20 air squats

25 double unders

-Cooldown

200M Walk

Repeat stretches

20 December 2017

12/20/2017

-Mobility

2-3 min foam roll

1 min pigeon

1 min benched shoulders

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 empty bar OHS

12 band pull aparts

7 yoga push-ups

-Strength

EOMOM X 10

5 push jerks @70%

-Conditioning

EMOM X 10

Even: 7 TNG power snatches @80% of 7RM

Odd: 6-8 UB kipping HSPU

Rest 5 mins

EMOM x 10

Even: 7 TNG power cleans @80% of 7RM

Odd: 8-10 UB CTB pull-ups

-Cooldown

200M Walk

Repeat stretches

19 December 2017

12/19/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min chest

-Warmup 1:

500M/400M row or 1000M bike

-Warmup 2:

“Tabata Burpees”

20 secs on/10 secs off

Burpees

-Conditioning:

MAP 5

3 min AMRAP

12 calorie row

15 HR push-ups

18 Abmat sit-ups

3 min rest

3 min AMRAP

15 wall balls 20/14

30 double unders

3 min rest

3 min AMRAP

12 KBS 53/35

15 box jumps 24”/20”

5 min rest

x 2 sets

-Cooldown

200M Walk

Repeat stretches