Workout of the Day

Strength:

Front Squat 5-5-5-5-5

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:
5 Toes-to-bars
7 Dumbbell Thrusters, 50/35 lbs
9 Machine Calories

Post loads and rounds to beyond the whiteboard.

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Team Conditioning:

In teams of 3-5, complete as many rounds as possible in 12 mins of:

12/9 Ski Ergs
Farmer Carry, 106/70 lbs, 30 m

WOD:

4 rounds for time of:
11 Double Dumbbell Hang Power Cleans, 50/35 lbs
21 V-ups

Post rounds and times to beyond the whiteboard.

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Midline:

For quality:
Plank Hold, 4 mins
Handstand Hold, 2 mins
L-Sit Hold, 1:30

WOD:

Complete as many rounds as possible in 15 mins of:
21/17 Machine Calories
5 D-Ball Over Shoulders, 100/70 lbs
1 Rope Climb

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WOD:

Rene

7 rounds for time of:
Run, 400 m
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20/14 lbs weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

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Strength:

Power Clean 2-2-2-2-2

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

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean, 135/95 lbs
Handstand Push-up

Post loads and times to beyond the whiteboard.

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Team Speed:

In teams of 3-5:

Complete as many rounds as possible in 13 mins of:
Sled Push Low Handle, 195/130 lbs, 20 yd

WOD:

50-40-30-20-10 reps, for time of:
Double Under
Wall Ball, 20/14 lbs

Post rounds and times to beyond the whiteboard.

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Strength:

Deadlift 5-5-5-5-5

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

WOD:

3 rounds for time of:
400 Runs
15 Power Snatches, 95/65 lbs
12 Strict Chin-ups

Post loads and times to beyond the whiteboard.

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Strength:

Zercher Squat 5-5-5-5-5

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

WOD:

Complete as many rounds as possible in 13 mins of:
5 Ring Dips
10 Split Jumps
10 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

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Midline:

For quality:
Wall Handstand Hold, 2 mins
Static Pull Up Hang, 3 mins
Plank Hold, 4 mins

WOD:

3 rounds for time of:
75 Double Unders
25 Medicine Ball Slams, 50/40 lbs
10 Candlesticks

Post times to beyond the whiteboard.

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Conditioning:

Complete as many rounds as possible in 13 mins of:
max rep Echo Bike Calories, 30 secs
Rest 30 secs

WOD:

Complete as many rounds as possible in 15 mins of:
5 Toes-to-bars
10 Cossack Squats
10 Grappling Sit Throughs

Post calories and rounds to beyond the whiteboard.

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