Workout of the Day

Team Conditioning:

Complete as many rounds as possible in 13 mins of:
10/7 Ski Erg Calories
Suitcase Carry, 40 yd

WOD:

Complete as many rounds as possible in 15 mins of:
5 Devil Press, 35/25 lbs
10 Single Arm Dumbbell Overhead Lunges, 35/25 lbs
10 AbMat Sit-ups

Post rounds to beyond the whiteboard:

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Strength:

Shoulder press/Weighted Pull-up 3-3-3-3-3

Work as a super set

Use the heaviest weight you can for each set.
Rest as needed between sets

WOD:

5 rounds for time of:
7 D-Ball Over Shoulders, 100/70 lbs
15 Ring Push-ups

Post loads and times to beyond the whiteboard.

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Strength:

Zercher Squat/Box jump, 3-3-3-3-3

Progressive load.

WOD:

Complete as many rounds as possible in 15 mins of:
5 Toes-to-bars
10 Lateral Skaters, 4 ft
5 Medicine Ball Slams, 50/40 lbs

Post loads and rounds to beyond the whiteboard.

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Conditioning:

Each for time:
Row: 3x 500 m

Rest as needed between efforts.

WOD:

Complete as many rounds as possible in 14 mins of:
7 Dumbbell Hang Power Cleans, 50/35 lbs
7 AbMat Sit-ups
Bear Crawl, 20 yd

Post times and rounds to beyond the whiteboard.

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Partner Conditioning:

Tailpipe” – Gym Jones Partner Workout

6 rounds for time of:

Partner 1: 250 m Row
Partner 2: Front Rack Hold (Double Kettlebell), 53’s/35’s

Each partner will row 3 times (750m total) and KB hold 3 times. KBs must be held in the rack position on the chest with fingers interlocked at all times. If the player holding the KBs fails to hold them for the duration of their partners row, the row must pause.

WOD:

3 rounds for time of:
Run, 400 m
21 American Kettlebell Swings, 53/35 lbs
7 Bar Muscle-ups

Post times to beyond the whiteboard.

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WOD:

Klepto

4 rounds for time of:
27 Box Jumps, 24/20 in
20 Burpees
11 Squat Cleans, 145/100 lbs

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

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Strength:

Split Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

Complete as many rounds as possible in 15 mins of:
7 Dumbbell Bench Press, 50/35 lbs
7 Feet Elevated Ring Rows
11 Hurdle Jumps, 18 in

Post loads and rounds to beyond the whiteboard.

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WOD:

For time:
50/40 Machine Calories
40 Wallballs, 20/14 lbs
30 Sledge Hammer Strikes, 16/10 lbs
20 candlesticks
10 D-Ball Over Shoulders, pick load
5 Rope Climbs
10 D-Ball Over Shoulders, pick load
20 candlesticks
30 Sledge Hammer Strikes, 16/10 lbs
40 Wallballs, 20/14 lbs
50/40 Machine Calories

Post times to beyond the whiteboard.

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Strength:

Deadlift, 3-3-3-3-3

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean, 135/95 lbs
Bar Facing Burpee

Post load and times to beyond the whiteboard.

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Strength:

Tempo Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

3 rounds for time of:
Run, 400 m
24 Double Dumbbell Walking Lunges
12 Strict Ring Dips

Post loads and times to beyond the whiteboard.

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