Workout Of The Day

Previous Workout

Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2111)

(Score is Weight)
Bulgarian Split Squat (3 x 10)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
1 Back Squats (155/105)|(95/65)*
2 D- Ball Ground to Over the Shoulder 70/50, 50/30
3 Wreck Bag Reverse Lunges

*you may use rack for back squat
**Every round, the Back Squats go up by 1 rep, the D-Balls go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9...and so on.

(Score is Rounds + Reps)

Current Workout

Friday
Warm-up
Warm-up
2 ROUNDS
1:00 Row
6 T Push-ups with :02 Pause in the T Position*
8 Barbell Strict Press
10 Lateral Jumps Over Bar

* T Push-up is a normal Push Up, finishing with one hand reaching toward the ceiling.
Strength
Band Pull-aparts (3 x 20)
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (2111)

(Score is Weight)
Kneeling Dumbbell Row (4 x 10)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP in 15 Minutes of:

20/15 Cal Row
15 Facing Box Jump-overs 24/20, 20/12, Step-up & Over
10 Shoulder to Overhead 115/80, 95/65, -/-

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