Workout of the Day

Strength:

Deadlift, 5-5-5-5-5

WOD:

Complete as many rounds as possible in 13 mins of:

3 Weighted Pull-ups, pick load

6 Alternating Dumbbell Snatches, 70/50 lbs

9/7 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Strength;

Tempo front squat, (5/3/1 seconds), 3-3-3-3-3

WOD:

5 rounds for time of:

22 Single Kettlebell Front Rack Lunges, 53/35 lbs

11 Strict Ring Dips

Post loads and times to beyond the whiteboard.

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Strength:

Bent Over Barbell Row 10-10-10-10-10

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

WOD:

21-18-15-12-9-6-3 reps, for time of:

Machine Calorie

Power Snatch, 75/55 lbs

Post loads and times to beyond the whiteboard.

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Skill:

Bar muscle up

Midline:

50 contralateral dead bug

50 Hollow rocks

WOD:

5 rounds for time of:

13 Med Ball Hang Squat Cleans, 50/40 lbs

5 Bar Muscle-ups

Post traps and times to beyond the whiteboard.

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Skill:

Handstand push-up

WOD:

Falkel

Complete as many rounds as possible in 25 mins of:

8 Handstand Push-ups

8 Box Jumps, 30/24 in

1 Rope Climb, 15 ft

Post rounds to beyond the whiteboard.

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

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Strength:

Snatch Pull + Power Snatch 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:

14 One Arm Alternating Kettlebell Swings, 53/35 lbs

7 Candle Sticks

7 Burpees

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:

3 rounds for time of:

60 Double Unders

30 Wall Balls, 20/14 lbs

15 Toes-to-bars

Post times to beyond the whiteboard.

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Strength:

Close Grip Bench Press 5-5-5-5-5

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

WOD:

5 rounds for time of:

20 Alternating Dumbbell Snatches, 50/35 lbs

20 Push-ups

Post loads and times to beyond the whiteboard.

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Strength:

Front squat, 3-3-3-3-3

Progressive load, 2-3 minutes between sets.

WOD:

Tabata Echo Bike Calorie

Tabata Sledge Hammer Strike, 16/10 lbs

Tabata Pull-up

Tabata Jump Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

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Conditioning:

With a continuously running clock perform:

1 Machine Calorie in the first 1 min

2 Machine Calories in the second 1 min

3 Machine Calories in the third 1 min …

Continuing this for as long as you are able.

WOD:

Complete as many rounds as possible in 13 mins of:

21 Russian Kettlebell Swings, 70/53 lbs

10 Box Jumps, 24/20 in

Handstand Walk, 10 yd*

*scale to 30 second holds or 20yd bear crawl

Post reps and rounds to beyond the whiteboard.

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