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WORKOUT OF THE DAY

Tuesday, September 20, 2022

WOD:  For Time:  800 Meter Run 50 Wall Balls 25 Overhead Squats 1000 Meter Row 25 Power Cleans 50 Pistols 800 Meter Run Rx+: 20/14# WB, 115/85# Rx: 20/14# WB, 95/65#  Intermediate: 16/12# WB, 75/55# Scaled: 14/10# WB, Barbell

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Monday, September 19, 2022

Strength: Part 1: Squat Cleans:  Every 1:30 x 4 Sets: 3 Reps Part 2: Split Jerk: Every 1:30 x 4 Sets: 3 Reps *Note: New cycle will be focused on the clean and jerk with a little extra emphasis on the split jerk. Jerks can

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Friday, September 16, 2022

Core:  Accumulate 3:00 Front Plank  *Every Break: 10 Russian Twists 2:00 Side Plank (Left) *Every Break: 10 Lying Leg Lifts 2:00 Side Plank (Right) *Every Break: 20 Mountain Climbers 1:00 Hollow Hold  *Every Break: 10 Sit-ups WOD:  6 Rounds for Time (with a Partner): 21

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Thursday, September 15, 2022

Iron Body Protocol:  5 Rounds for Quality:  6 DB Bench Press 6 Skull Crushers 2 Rope Climbs (10 Ring Rows) WOD: Max EMOM: 10/8 Calorie Bike 6 Power Snatch *Note: You will alternate the two movements until you can no longer make it in the

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Wednesday, September 14, 2022

Strength:  Back Squat:  Find 1RM WOD:  Every 2:00 x 6 Sets: 12 V-Ups 10 DB Snatch 8 Box Jump Overs Rx+: 50/35#, 30/24” Rx: 40/30#, 24/20” Intermediate: 35/25#, 20/

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Tuesday, September 13, 2022

WOD:  For Time:  10-9-8-7-6-5-4-3-2-1 Deadlifts Power Cleans Burpees *200 Meter Run After Each Set Rx+: 135/95 Rx: 115/85 Intermediate: 95/65 Scaled: 75/55

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Monday, September 12, 2002

Strength:  Strict Press: 5×5 WOD: “9/11 Tribute” For Time: 2,001 Meter Row -Then- 5 Rounds: 9 Pull-ups 11 Thrusters Rx+: Chest to Bar, 115/85 Rx: Pull-ups, 95/65 Intermediate: Pull-ups, 75/55 Scaled: 18 Ring Rows, Barbell

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Friday, September 9, 2022

Strength: Bench Press: Find a 1RM  WOD:  20 Minute AMRAP 10 Toes to Bar 20/15 Calorie Row 5 Devils Press Teams of 2: 20 Minute AMRAP 20 Toes to Bar 40/30 Calorie Row 10 Devils Press 100 Double Unders (200 Single Unders)  Rx+: 50/35# DBs,

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