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WORKOUT OF THE DAY

Tuesday, June 15, 2021

OLY Tuesday Cleans: Warm up 3-3-2 Work 3 x1 same weight 2×1 heavier weight Jerk: same as aboveFront squat: Warm up 5 5 5 Work 3×5 same weight

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Monday, June 14, 2021

Strength: 10 Minute EMOM: 1 Front Squat w/3 second descent *Build in Weight Across Sets Note: Take time to warm up front squats and positions before starting the EMOM. As the workout progresses, build up in weight and try to hit a solid, heavy single

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Friday, June 11, 2021

Warmup: 3 Rounds: :45 Achilles’ Stretch/Side 10 Kip Swings 1:00 Hamstring Stretch 10 Curtsy Squats Long Barbell WarmupWOD: Teams of 2, With a partner, From 0-15:00: Accumulate the following:  200 Double Unders (400 Single Unders) 50 Squat Snatch 20 Muscle Ups (40 Chest to Bar/60

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Thursday, June 10, 2021

Warmup: 2 Rounds: 10 Up/Down Dog Transitions :30 Banded Lat Stretch 10 Banded Tricep Extensions 1:00 Puppy DogStrongperson/Gymnastics: 6 Sets: 5-8 Deficit Push Ups (45# Plates) (Rx+: Deficit Handstand Push-ups) Max Handstand Hold (Scale: Plank Hold) WOD: 12 Minute AMRAP 10/8 Calorie Bike (15/12 Calorie

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Wednesday, June 9, 2021

Wednesday, June 7th Warmup: 8 Minute AMRAP 10 Hollow Body Rocks :45 Wall Hinge 10 Kip Swings :45 Plank Hold -Then- 8-10 Minutes Pull-up or Muscle Up Practice WOD: 5 Rounds (2:00 On, 2:00 Off): AMRAP: 1 Ring Muscle Up/2 Bar Muscle Ups/4 Chest to

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Monday, June 7, 2021

Monday, June 7th Warmup: 1:00 Seated Forward Fold 10 Jump Squats 1:00 Lunge/Side 10 Calf Raises -Then- 2 Rounds: 5 Good Mornings 5 Back Squats 5 Behind the Neck Strict Press 5 Front Squats 5 RDLsStrength: 5 Sets of 4 :03 Descent Hang Squat Cleans

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Friday, June 4, 2021

Friday, June 4th Warmup: 3 Rounds:  20 Plank Shoulder Taps :30 Twisted Cross/Side 10 KB Deadlift :45 Low Back StretchWOD: Partner WOD (1 Minute On, 1 Minute Off) 4 Rounds:  KB Swings Push-ups Box Jumps Sit-ups Rx+: 70/53# KB, 30/24” Box Rx: 53/35# KB, 24/20”

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