Category: Workout Of the Day

CFE:

1600m run
30 box jumps
25 T2B
20 pistols
15 KBS (75/53)
10 hspu
5 muscle ups
10 hspu
15 KBS
20 pistols
25 T2B
30 box jumps
1600m run

CF:

A. Warm-up
B. Teams of 3
For time
90/65 Calorie Row
60 Power Cleans 135/95
30 Barbell Burpees
90/65 Calorie Row
60 Front Squats 135/95
30 Barbell Burpees
90/65 Calorie Row
60 Push Jerks 135/95
30 Barbell Burpees

CFE:

1600m run
15 burpees
50 walking lunges
25 air squats
50 DB thrusters
25 air squats
50 walking lunges
15 burpees
1600m run

CF:

A. Warm-up
B. Pull-up Skill Work
C. Tabata
Front Rack Backwards Lunges 45/35
Plank
Push Press 45/35
Mountain Climbers

CFE:

5 rds – 4min ea round
400m run
25 KBS
As many double unders as possible in remaining time
1min rest between each round
Score: total double unders

CF:

A. Warm-up
C. AMRAP 9
9 Kettlebell Swings 53/35
9 Burpees
9 Goblet Squats 53/35
C. 125 Double-unders
750m Row
75 Wallballs 20/14
750m Row
125 Double-under

CFE:

2 rft:
400m run
20 HR push-ups
400m run
20 KBS
400m run
20 sit-ups
400m run
20 superman
400m run
20 double unders
400m run
20 box jumps

CF:

A. Warm-up
B. WODAPALOOZA Online Qualifier 3
4 RFT
Rx
21 C2B Pull-ups
15 Strict HSPU
18 Alternating Pistols
Scale
21 Pull-Ups
15 Kipping HSPU
18 Goblet Squats 53/35
C. Find Heavy Snatch + Hang Snatch
Rx – Squat
Scale – Power

CFE:

2400m run, 2min rest
2 X 1600m run, 90 sc rest
800m run, All Out
Then: 21/15/9
Wallballs
KB DL (suitcase style)
Sit-ups

CF:

A. Warm-up
B. For Time
30 Backsquats 225/155
C. 6 RFT
5 HSPU
5 Power Clean 135/95
10 T2B

CFE:

4 X 600m run, 30 sec rest
3 X 800m run, 45 sec rest
Then: 5 rft:
10 DB snatch
10 weighted step ups

CF:

A. Warm-up
B. OHS Strength
8@ 65%
8@ 70%
8@ 75%
8@ 80%
C. EMOM 16
Min 1: 10 Deadlift 225/155
Min 2: 10 GHD Sit-ups
Min 3: 10 C2B Pull-Ups
Min 4: 10 Box Jumps 24/20

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