Workout of the Day Archives

Thursday 7/2/20

WOD:

4 Rounds, each for time
12 DB Thrusters(40#/30#)
21 Box jump overs(24″/20″)
400m Run
*Rest 3:00 between rounds*

WOD:

18 Minute AMRAP
30 Chest to bar pull-ups
60 Burpees
90/60 Calorie bike
*With the remaining time, max rep burpee chest to bar pullups*

WOD:

Every 2:00 for 16:00 (8 sets)
Box squat
3-3-3-3-3-3-3-3

Accessory work:
Max time wall sit hold

Jump!

WOD:

FOR TIME
5 Rounds of:
15/12 Calorie row
30 Situps

-Directly into:

5 Rounds of:
15 Double KB swings (35#/26#)
45 Double unders

Looks like a successful workout, I’d say!

WOD:

With a running clock

0:00-8:00
FOR TIME
21-15-9
Thrusters (75#/55#)
Pullups

8:00-12:00
FOR TIME
45/32 Calorie bike

12:00-20:00
FOR TIME
9-15-21
Sumo deadlift high pull (75#/55#)
Bar facing burpees

KCF Teens, Karson and Carter, in action going in for a tackle.

WOD:

Floor press
15 Minutes to build to a 6 rep max

THEN:

FOR TIME
100 DB pushups (35#/25#)
*Every time you break, perform ascending renegade row ladder*
(1,2,3,4,etc……)*each arm*

Power Hour:

“Hotshots 19”

6 Rounds for time
30 Air squats
19 Power cleans (135#/95#)
7 Strict pullups
400m Run