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WORKOUT OF THE DAY

Tuesday, August 9, 2022

Games Chipper:  For Time:  16 Sandbag Cleans 2,400 Meter Run 200 Meter Farmers Carry 200 Meter Sandbag Carry Rx+: 70/50# Sandbag, 70/53# KB Rx: 70/50# Sandbag, 53/35# KB Intermediate: 50/35# Sandbag, 35/26# KB Scaled: 35# Sandbag/20# Medicine Ball, 26/22# KB

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Monday, August 8, 2022

Strength:  Back Squats: Every 2:00 x 5 Sets:  5 Reps *Build in weight across sets WOD:  For Time:  4 Rounds: 100 Meter Run  15 Wall Balls 6 DB Snatch -Rest 1:30 Between Sets- Rx+: 30/20# WB, 55/45# DB Rx: 20/14# WB, 50/35# DB Intermediate: 16/12#

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Friday, August 5, 2022

Strength: Thruster: Build up to a 1RM WOD:  Teams of 2: 14 Minute AMRAP: Alternating Full Rounds: 12/9 Calorie Bike 150’ Shuttle Run 12 Shoulder to Overhead Rx+: 115/85 Rx: 85/65 Intermediate: 75/55 Scaled: 55/45

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Thursday, August 4, 2022

Strength:  Bench Press: 5-5-3-3-3 *Build in weight across sets WOD:  For Time:  12-9-6 Devil’s Press Sandbag Clean *400 Meter Run After Each Set

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Wednesday, August 3, 2022

Strength: Build up to a 1RM Power Clean WOD: 16 Minute EMOM 10 Burpees 12 DB Box Step Ups Max Calorie Row/Bike Rest Rx+: 12 Burpees, 50/35#, Bike Rx: 10 Burpees, 45/30#, Bike Intermediate: 8 Burpees, 35/25#, Row Scaled: 6 Burpees, 25/15#, Row

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Tuesday, August 2, 2022

Chipper:  “Under Pressure”  For Time:  100-80-60-40-20 Double Unders  50-40-30-20-10 AbMat Sit-ups 25-20-15-10-5 Deadlifts (155/105)

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Monday, August 1, 2022

Skill:  Until you accumulate 50 reps pull-ups or toes to bar/35 handstand push-ups/10 wall walks: 10/8 Calorie Row 10 Weighted AbMat Sit-ups Max Gymnastics of Choice WOD:  15 Minute AMRAP  20 Wall Balls 10 Push-ups 5 Back Squats Rx+: 30/20#, HSPU, 245/165 Rx: 20/14#, Push-ups,

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Friday, July 29, 2022

Strength:  Thruster:  3 @ 85-90% 3RM  3 @ 90-95% 2 @ 95-100% 2 @ 100-105% 1 @ 105-110% 1 @ 110-115% Note: Similar structure to Wednesday. Remember that percentages are relative, but if you’re feeling great, push the weight to hit a high PR. Maxing

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