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)