WORKOUT OF THE DAY

WORKOUT OF THE DAY

Thursday May 12


Archimedes


General Warm-Up

400-meter jog

10 inchworm-push-up

10 Ring pulls

10 Lunges+samson stretch

10 Kip swings

Specific Warm-Up

Metcon (No Measure)

Pull-up and handstand push-up review

and find modifications


WOD

30 pull-ups

800-m Run

30 Handstand push-ups

RX+ 20/12 vest

RX as is

RX-s Use pull-up and HSPU modification


Post Workout

Snatch progression, 5 rounds add weight each time and unbroken.

3 DL-mid thigh

3 DL-shrug

3 Overhead squats

3 Muscle snatch

3 Snatch (squat or power)


Concept Cardio

30 Minute AMRAP

Bike 1000-m

Run 600-m

Row 400-m

Ski 200-m


RX+ 40 minutes AMRAP

RX 30 Minute AMRAP


10-m equal 1 rep

hours

Monday

-

5:30AM - 8:00PM

Tuesday

-

5:30AM - 8:00PM

Wednesday

-

5:30AM - 8:00PM

Thursday

-

5:30AM - 8:00PM

Friday

-

5:30AM - 8:00PM

Saturday

-

9:00AM - 12:00PM

Sunday

-

4:00PM - 6:00PM


 

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