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WORKOUT OF THE DAY

Thursday, October 7, 2021

Strength:  Bench Press: Find a 1 rep max Note: Here is where all the hard work over the past few weeks pays off. Take ~12-15 minutes to warm up, and limit your sets to not wear out your shoulders ahead of time.  Accessory: 4 Rounds

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Wednesday, October 6, 2021

Gymnastics: 5 Sets of 3: High Box Jump Note: Find a height that you feel comfortable with. Make it fairly challenging, but focus mainly on the fundamentals and bringing your knees up.  WOD: “Michael”: 3 Rounds:  600 Meter Run 50 Back Extensions 50 AbMat Sit-ups

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Monday, October 4

Strength: Deadlifts: Every 2:00 x 4 Sets: 4 Reps (85-90%) -Rest 2:00 Between Sets- Note: One less set this week, extended rest, and two less reps. We are approaching near maximal effort, so work hard to keep your core engaged when you lift. If it

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Friday, October 1, 2021

Strength: Front Squat: 4 Sets of 2 @ 90-95% -Rest 2:00 Between Sets-WOD: Choose Your Own Adventure:  Solo: 10 Rounds: 3 Sandbag Cleans 6 Thrusters 20 Double Unders (40 Single Unders) Team: 20 Rounds (One Works, One Holds Plank): 4 Power Snatch 4 Thrusters 20

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Thursday, September 30, 2021

Strength: Bench Press: 2 Rounds: 6 Reps @ 60% -Rest 1:30- 3 Reps @ 80% -Rest 1:30- 2 Reps @ 90% -Rest 2:00- 1 Rep @ 100% (Previous 1RM, try to tie it!) WOD: 12 MInute AMRAP: 20 Box Jumps 20 KB Swings 20 Leg

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Wednesday, September 29, 2021

Gymnastics: 8-10 Minute Handstand Practice Note: Choose between wall walks, handstand holds, handstand push-ups, and handstand walk practice. If you don’t feel comfortable, try some pike walks out.  WOD: Accumulate the Following: 12 Wall Walks (100’ Handstand Walk) 20 Power Cleans 120 AbMat Sit-ups Rx+:

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Monday, September 27, 2021

Strength: Deadlifts: Every 1:30 x 5 Sets: 6 Reps (Recommended Percentage: ~75-80%) WOD: 4 Rounds: 12 Pistols 10 DB Snatch 8 Lateral DB Burpees -Rest 1:00- Rx+: Pistols, 35/25# Double DB Snatch Rx: Pistols, 50/35# DB Intermediate: Band assisted/Box Assisted Pistols, 35/25# DB Beginner: High

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