WORKOUT OF THE DAY

FRI22MAR2019

Last Night for FNL and 19.5! Everyone is welcome to join the fun! Food, drinks, and fun are all welcome!

 

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Allen Core Fitness

Warm-up
3 Rounds
:30 bike
10 single leg v-ups
5 Medball thrusters
5 Ring Rows

Conditioning
21-15-19
Thrusters
Jumping Pull-ups

WED20MAR2019

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WOD

Strength
Power Clean: 60/3 70/3 80/2 85/2×2 sets
*% based on 1RM Power Clean

Conditioning
AMRAP in 12 minutes:
30 Double Unders
20/16 Cal Row
10 Toes to Bar

Allen Core Fitness

Strength
Power Clean: 6 sets of 3 building

Conditioning
12 min AMRAP
75 Single Unders
12/10 Cal Bike
10 V-ups

TUE19MAR2019

WOD

Strength
4 Sets:
10 Bench Press, building
10 Ring Rows

Conditioning
Teams of 2, alternate complete rounds:
12 Box Jumps (24/20)
21 Dumbbell Front Squats (35’s/25’s)
500 Meter Run

Extra

Skill/Conditioning
6 Rounds for Times:
5 Sandbag Cleans (scale with heavy power clean)
6-5-4-3-2-1 Ring MU
*Scale MU as needed

MON18MAR2019

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WOD

Strength
Push Press: 60/4, 70/3, 80/3, 85/3x2sets

Conditioning
19.4

-or-

AMRAP in 5 Minutes:
3-6-9-etc
Deadlift (60%)
Chest to Bar Pullups

Extra

Strength
Front Squat: 3 sets of 10 @ 50%

Allen Core Fitness

Strength
Push Press: 5 sets of 3 building in weigt

Conditioning
4 Rounds for Time:
200m Run
15 Abmat Sit-ups
10 Deadlifts