Workout of the Day

June 29, 2023

"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

June 28, 2023

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

June 27, 2023

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

June 26, 2023

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

May 26, 2023

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

May 25, 2023

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)