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WORKOUT OF THE DAY​

Get StARTED

Friday 01NOV19

10/31/2019

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Open Workout 20.4
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Thursday 31OCT19

10/30/2019

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Happy Halloween!
(Costumes Encouraged)

Strength: (20:00)

 A. Push Press
    4x4 (65-75%)

B. 1- Arm DB Row
    4x8 (each arm)
 
Metcon:
 “RX”
10AMRAP
12 Alt DB Snatch (50/35) *6 each arm
12 DB Box Step Ups (24/20) *same db
25 DUB's 
 
“Intermediate”
10AMRAP
12 Alt DB Snatch (35/20) *6 each arm
12 DB Box Step Ups (20/16) *same db
25 DUB's
 
“Fundamental”
10AMRAP
12 Alt DB Snatch
12 Box Step Ups
25 DUB's

*** 25 DUB's = 50 Singles ***

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Wednesday 30OCT19

10/29/2019

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Strength:
 
A. Every 2 min for 3 sets:
3 High Hang Squat Cleans + 1 Split Jerk (60-70%)
 
B. Every 2mins for 3 sets:
3 Segmented Clean Deadlift (90-100%)(2 sec Pause below knee, above knee and at Pockets)
 
Metcon:
 “RX”
7AMRAP
10 Burpee OTB
3 Cleans (225/155)
*Clean can be squat or power
 
“Intermediate” = Scale clean to 70-80% 1RM
 
"Scaled it. Nailed it!"
7AMRAP
10 Burpee OTB
3 Hang Power Cleans
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Tuesday 29OCT19

10/28/2019

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9EMOM
Min 1:  :40 Strict or Kipping Pull-Up (highest progression)
Min 2:  :40 Strict HSPU (highest progression)
Min 3:  :40 Dead Bugs
 
Metcon: For Time (30:00)
"Rx"
3 Rounds
10 Bar Muscle-ups
200m Run
15 HSPUs
200m Run
20 Abmat Sit-ups 
200m Run
25 DU's
 (**DU’s= 2x Singles)
“Intermediate”
3 Rounds
10 C2B Pull-ups or 15 COB Pull-Ups
200m Run
10 HSPUs (sc. box, pike or z-press)
200m Run
20 Abmat Sit-ups
200m Run
25 DU's
(**DU’s= 2x Singles)
“Scaled It. Nailed It!"
 3 Rounds
15 Ring Rows
200m Run
15 Push Ups
200m Run
20 Abmat Sit-ups (Rx+ = GHD)
200m Run
25 DU's
(**DU’s= 2x Singles)
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Monday 28OCT19

10/27/2019

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Strength: (20:00)
Back Squat 4×8@ apx 60%
Metcon: For Time (10:00)​

21-15-9
Front Squats (135/95) (115/75)(95/55)
Toes to Bar (sc: Hang Knees to Chest/Toes to Rig/Sit-Ups)

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Saturday 26OCT19

10/25/2019

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etcon
For Time (35:00)
“RX”
4 Rounds
50 DU’s
40 KBS (53/35)
30 Wall ball (20/14)
(If Wall balls were in 20.3, substitute w/ Box Jumps)
20 Burpees
10 TTB
“Scaled It. Nailed It!”
4 Rounds
100 Jump Rope Singles
30 KBS
20 Wall ball
15 Burpees
10 Hanging Knee Raises
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Friday 25OCT19

10/24/2019

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Open WOD 20.3
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Thursday 24OCT19

10/23/2019

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Strength:
Every :90 x 7 sets
3 Position Power Clean (High Hang, Hang, Floor)
Metcon
21-15-9 (15:00 Cap)
Power Clean (155/105) (135/95) (95/65)
Cal Bike or Row

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Wednesday 23OCT19

10/22/2019

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Metcon
30AMRAP
500m Row
40 Step Ups (24/20)
Run 400m (.25 Miles on Treadmill)
20 Burpees
10 KBS (70/53)
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Tuesday 22OCT19

10/21/2019

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Stength
12 Minute Alternating EMOM
Min 1: 3 Push Press (from the floor)
Min 2: 5-10 Strict Pull-Ups
Metcon
For Time (15:00 Cap)
21-15-9
Deadlift (225/155)
TTB
HR Push-Ups
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