Workout of the Day

Wednesday 8/28/19

Conditioning:

“Half Time”
For Time
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)

Directly Into…

10-20-30:
Burpees
Calorie Row


Monday 8/26/19

Strength:

Stamina Squats
OTM 12:00 (alternating)
even – 3 front squats
odd – 6 back squats
barbell at 72% of 3RM back squat

Conditioning:

“Sucker Punch”
For Time
21-18-15-12-9
kettlebell swings 53/35
thrusters 75/55

Friday 8/30/19

Labor Day Hours – Open Gym ONLY 7am-11am
Legion 8 will be the workout on the board

Strength:

Build to a Heavy Complex: 
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Conditioning:

“Squeaky Clean”
For Time
3 Rounds
400 Meter Run
7 Power Cleans 115/85
7 Hang Squat Cleans
7 Squat Cleans


Tuesday 8/27/19

Conditioning:

“Cement Truck”
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Assault Bike 
15 Toes to Bar

*score is slowest of all 5 rounds

Saturday 8/24/19

Teams of 3
For Time
3 Rounds
400m run together
80/60 calorie bike/row split

directly into…

21 clean and jerks 95/65
21 clean and jerks 115/85
21 clean and jerks 135/95
21 clean and jerks 155/105
21 clean and jerks 185/125
*split reps however team sees fit

Friday 8/23/19

Conditioning:

“Crazy Stairs”
For Time
10 rounds of “Chest to Bar Cindy”
50/35 calorie row
30 power snatches 95/65

1 Round of Chest to Bar Cindy:
5 CTB
10 push ups
15 squats

Thursday 8/22/19

Conditioning:


Team Tosh Sprints
Teams of 2:
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Row: 250-500-750
Assault Bike: 14/10-28/20-42/30

  • One athlete works at a time while the other rests
  • The flow of the workout goes as follow: 
  • Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
  • Athlete 1 runs 400 meters, Athlete 2 runs 400 meters 
  • Athlete 1 runs 600 meters, Athlete 2 runs 600 meters
  • Repeat that cycle 2 more times for total of 3 rounds each 
  • The score today is total time it takes for athletes to complete the 3 rounds

Wednesday 8/21/19

Conditioning:

Frank the Tank
Part 1
AMRAP 5:00
Buy in: 50 wall balls
AMRAP in time remaining:
12 deadlifts 185/135
12 burpee over bar

-5:00 rest-

Part 2
AMRAP 5:00
Buy in: 35 wall balls
AMRAP in time remaining:
9 deadlifts 225/155
9 burpee over bar

-5:00 rest-

AMRAP 5:00
Buy in: 20 wall balls
AMRAP in time remaining:
6 deadlifts 275/185
6 burpee over bar

Midline:

Accumulate 2:00 in an L Sit

Tuesday 8/20/19

Strength:

Strict Press 5×3
Build across, trying to get heavier than last week 8/13

Conditioning:

“30 Rock”
AMRAP 20:00
30 KB swings 53/35
30 push presses 96/65
21/15 cal bike
30 toes to bar

Monday 8/19/19

Strength:

Stamina Squats
EMOM 12:00
Odd-2 front squat
Even-4 back squat
Barbell at 78% of 3RM back squat

Conditioning:

“Dirty Water”
100 double unders
800m run
60/45 calorie row