Blog Archives - Workout of the Day

20160630-ThuBCSO

6/30/2016

1. Barbell Conditioning
With a running clock…
A. From 0:00 - 6:00
6 Min. EMOM: 3 Squat Snatches at 70%
-Rest 4 minutes-
B. From 10:00 - 16:00
6 Minute EMOM: 3 Squat Clean and Jerks at 70%
-Rest 4 minutes-
C. From 20:00 until failure
Death by TTB - 1 TTB the 1st minute, 2 the 2nd, until you cannot complete the reps in the time allotted.
The first few rounds are easy… Keep efficient!
2. Strength
A. 2x10 Back Squats
B. 2x10 Push Press

20160629-WedBCSO

6/29/2016

With a constantly running clock, perform the following:
1 round of:
30 Wall Balls (20/14)
20 Burpee to Plate
15 DB Snatches (70/53)

Immediately into

2 rounds of:
20 Wall Balls
15 Burpee to Plate
10 DB Snatches

Immediately into

3 rounds of:
10 Wall Balls
10 Burpee to Plate
5 DB Snatches

20160628-TueBCSO

6/28/2016

16 Min Amrap
Buy-in: 100 Double-unders/150 Singles
15 KB Swings 53/35
15 Abmat Situps
5 Deadlifts (185/135 135/95 95/65)
*increase Deadlifts by 5 reps each round.

20160627-MonBCSO

6/27/2016

5 Rounds for time:
200 Meter Run
8 Back Squats (95/65)
12 Jumping Lunges

20160624-FriBCSO

6/24/2016

16 min amrap
5 burpees
10 Air Squats
15 Abmat Situps
200 meter run

20160623-ThuBCSO

6/23/2016

Work in teams of 2:
800 meter Row (each person rows 400m)
800 meter Run (each person runs 400m)
100 DB/KB Box Step up and Overs (1 bell in each hand)
800 meter Row
800 meter Run
50 T2B
50 Slam Balls
800 meter Row
800 meter Run
100 Box Jump Overs 24/20

*1 work 1 rest
**split all rows/runs/movements
***If you must go by yourself, cut everything in half.

20160622-WedBCSO

6/22/2016

5 sets
In 2 minutes complete:
3 Deadlifts
6 Hang Cleans
9 S2O
With remainder of two minutes:
max rep Double-unders/Singles
*rest 2 min rest between Rds

185/135 155/105 135/95

20160621-TueBCSO

6/21/2016

15 min AMRAP
200 meter run or row
8 Front Rack Lunges (155/105 135/95 95/65)
16 Hand Release Pushups
24 Wall Balls 20/14

20160620-MonBCSO

6/20/2016

15-12-9-6-3 reps for time of:
Power cleans (135/95)
Pull-ups
Front squats (135/95)
Pull-ups

20160617-FriBCSO

6/17/2016

14 min amrap of:
10-9-8-7-6-5-4-3-2-1
Back Squats 135/95 115/80 95/65
*50 meter run after each set

*10 squats, run, 9 squats, run, 8 squats, run, etc.......

**if you finish with the 1s before the 14 mins is up, start your way back up the ladder at 2-3-4-5-6-7-8-9-10