Today's Workout of the Day!
Strength: Squat Snatch
EMOM8: 3 reps @ 70%
Strength: Back Squat
3x7 @ 75%
Death by strict pull ups
add 1 each round
Today's Workout >
Strength: Squat Snatch
EMOM8: 3 reps @ 70%
Strength: Back Squat
3x7 @ 75%
Death by strict pull ups
add 1 each round
Today's Workout >
"Tour Bus"
5 rounds 1:00 on/ 2:00 off
300' shuttle sprints
max HSPU
EMOM16
1: 15/11 cal ski
2: 100' sandbag carry
3: 70 DU
4: rest
Core Work
tabata v ups
accumulate 3:00 low plank
Full WOD
Strength: Snatch Pull
3x5 @ 70%
"Take Your Medicine"
buy in: 25 kbs (70/53)
3 rounds
20 med ball walking lunges
20 wall balls (20/14)
20 push ups
buy out: 25 kbs
Bike Sprints:
10 rounds :15 on/ :45 light
for total calories
Full WOD
Coach Led Mobility
Overhead Positioning
Run: 1 mile
EMOM15
1: 15 ghd sit ups
2: 5 bar muscle ups
3: 15 box jump overs (24/20)
Bonus Work
4 rounds
10 strict pull ups
10 leg raises over kb
10 hollow rocks
Full WOD
Strength: Snatch Strict Press
3x5 @ 65%
"Back Scratch"
21-15-9
back squats @ 45%
burpees to 6" target
Row Intervals:
3x250m w/ :30 rest
rest 2:00
750m
rest 2:00
3x250m w/ :30 rest
Full WOD
Strength: Deadlift
EMOM8
1: 3 deadlifts @ 78% of heavy 1 on 5/4
2: 7 strict hspu
"Thrasher"
30/24 cal row
15 snatches (135/95)
100 double unders
30/24 cal row
15 thrusters
*10 min cap*
Run 1 mile w/ vest
Bonus Work
back squat 3x8 @ 58%
HS Walk practice
Full WOD
Skill Work: toes to bar
EMOM4: 4-12 reps
rest 2:00 then max reps
Strength: Push Jerk
EMOM7
5 reps @ 67%
EMOM18
1: 7 strict pull ups
2: 7 burpee box jump overs (24/20)
3: 7 db thrusters (50/35)
Full WOD