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Workouts of the Day

TUESDAY 4.18.17

WOD

EMOM 40:

Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest

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MONDAY 4.17.17

Strength

Sumo Deadlift off 2″ Mats:

– Take 6-8 sets and work up to a heavy 2.
– Use 25# plates to elevated Barbell off the floor
– Reset on each rep.
– Or use a rack/spotter arms so weights start off just below your knee
– Rest 2-3:00 between sets.
Beginners:
-5 x 5 off floor or plates. Adding weight if form permits

WOD

AMRAP 3:

7 Thrusters (95, 65)
21 Double Unders
Rest 5:00 + Repeat

L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (20 Singles)

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SUNDAY 4.16.17

Strength

1) Paused Back Squat: 5 x 3 (1 ct pause). Add weight each set. Rest 2:00

2) Power Snatch: 5 x 3. Rest 90s. 

WOD

AMRAP 20:

5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)

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