Workout of the Day - April 2017 Archive 

4/29/17

"Holleyman"

30 RFT:
5 Wall Ball (20/14)
3 HSPU
1 Power Clean (225/155)

4/28/17

Strength: 5RM Push Press/Split Jerk

12 Minute AMRAP:
10 HSPU
15 Front Rack WL Steps (95/65)

4/27/17

Strength: Mobility/Skill Work

"Kelly"

5 RFT:
Run 400 M
30 Box Jump (24/20)
30 Wall Ball (20/14)

4/26/17

Time Trial:
800 M Run

Find 1 RM Strict Press
then

Single arm DB Press
Max Reps for each arm using
40% of Press 1 Rep Max that was just determined

4/25/17

Strength: 3 RM Hang Power Clean

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

4/24/17

Strength: 3 or 4 sets of 8 Split Squats

10 Minute AMRAP:
5 Hang Power Cleans (95/65)
10 Toes to Bar
20 Double Unders

4/22/17

5 Min AMRAP:

7 Thrusters (95/65)

7 Pullups

5 Min AMRAP:

5 Deadlift (225/155)

5 HSPU

5 Min AMRAP:

5 Power Cleans (115/75)

25 DUs

5 Min AMRAP:

10 Cal Row

5 Burpee over Rower

5 Min AMRAP:

7 Box Jumps (24/20)

7 Toes to Bar

* 5 Min Rest between AMRAPs

4/21/17

Friday Night Lights


Team WOD (3 person)

12 Minute AMRAP:
400 M Run
Max Rep Burpees
Hold Plank

4/20/17

Strength: 3RM Hang Power Clean

Max Effort:
400 M Run 
then 15 minutes to achieve 
1RM OHS

4/19/17

OPEN WOD 13.2
10 Minute AMRAP:
5 S2O (115/75)
10 DL 
15 Box Jumps (24/20)

4/18/17

Strength: 3 or 4 sets of 8 Split Squats

5-4-3-2-1:
Hang Snatch (Power or squat)
after each round of snatch
complete 200m Farmer Carry

4/17/17

Strength: 1RM Push Press/Split Jerk

TRUDY 17.2 Prediction
For Time (20 minute cap):
2 DB Step Ups w/DB (50/35)
2 Strict Pullups
- Increase by 2 until 20 reps or time cap

4/15/17

LIAM

For Time:
800 meter run w/ plate (45/35)
100 toes-to-bars
50 front squats (155/105)
10 rope climbs
800 meter run w/ plate (45/35)

- Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

4/14/17

Strength: 3x8 Split Squats

ANNA 17.1 Prediction
10 Minute AMRAP:
12 Single Arm OH Walking Lunge w/DB (50/35)
12 Box Jumps (24/20)

4/13/17

Strength: Mobility/Skill Work

4 RFT:
15 Ring Dips
30 GHD Situps 
400 M Run

4/12/17

Strength: 3RM Hang Power Clean

27-21-15:
Back Squats (165/125)
HSPU 

4/11/17

Strength: 3RM Push Press/Split Jerk

4 sets of 8 Single Leg DL 45 sec rest between sets

 3 Minute Rest - 

Baseline (For Time):
500 M Row
40 Squats
30 Abmat Situps
20 Pushups
10 Pullups

4/10/17

Strength: 3RM Overhead Squat

Max Effort:

1 Mile

4/8/17

Strength: Make-up Day

3-6-9-12-9-6-3:

Toes to Bar

DB Snatch, each arm (50/35)

Box Jumps (24/20)

Burpees

4/7/17

"Tabata Barbell"

Deadlift (185/135)
Hang Power Clean (135/95)
Front Squat (85/55)
Push Press (65/45)

- Rest 1 minute between exercises - 

4/6/17

Strength: 5RM Overhead Squat

For Time:

500 M Row
30 BW Bench Press
1000 M Row
20 BW Bench Press
2000 M Row
10 BW Bench Press

4/5/17

Strength: 5x5 Split Squats

7 RFT:
8 KB Swings (72/53)
50 Double Unders

4/4/17

Strength: 5RM Push Press or Split Jerk

E2M 20 Minutes (10 Rounds)
25ft OH Walking Lunge (95/65)

4/3/17

"Barbara"

5 Rnds/3 min Rest between each round
20 Pullups
30 Pushups
40 Situps
50 Squats

4/1/17

Strength: Make-up Day

 

For Time:
20 Steps Weighted Lunges (185/135)
20 Muscle Ups
20 Hang Power Cleans (185/135)
20 Box Jumps (36/30)
20 HSPU 
20 Front Squats (185/135)

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ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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