Category Archives: Work Out of the Day

Monday 3X5 Thruster Warm Up 1X20 Thruster Maximum Weight —– Jackie 1000M Row 50 Thruster 20 Pull ups —– 5X 5 Ring V-Outs 5 Ring Straight Arm Press Outs Details at GymnasticsWOD V-Out Details at GymnasticsWOD Straight arm Press out … Continue reading →

Monday 1RM Back Squat — Chelsea EMOM for 30 minutes 5 Pull Up 10 Push up 15 Squat —- Back Roll Details at GymnasticsWOD —– Tuesday 1X20 Back Squat Notes: This should be a maximal UNBROKEN set. If you completed … Continue reading →

Monday Kelly Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball —- 3x 60 Hollow Body Rocks Tuesday Level 1 Pull-up Progression Level 2 3RM STRICT Weighted Pullup. —– 5X for total time: … Continue reading →

Monday Max Power Clean & Push Jerk — For time: 30 Box Jumps 24/20″ 20 Deadlifts 275/185# 30 T2B 20 Lateral Bar Burpees 30 V-Ups 20 Power Cleans 135/95# 30 Alternating Pistols 20 Burpee Box Jumps 24/20″ Tuesday Show up … Continue reading →

Monday Eva 800M Run 30 Kb Swing 24K 30 Pull ups Tuesday 5X2 Tempo High-Bar Back Squats Notes: Quick descent, 5 seconds (have a partner count) in the rock bottom, bounce and quick back up. 3X 50 Double-Unders 25 Burpees … Continue reading →