Workout Of the Day
www.innervatefit.com www.operationbrokenwing.com
Wednesday 31 July 2019
Wednesday
Snatch Balance x 1 x 3
Front Squat x 3 x 3
15 min AMRAP
400m
30 Deadlift (185#/135#)
20 KBS (32kg/24kg)
10 C2B
Tuesday 30 July 2019
Tuesday
Clean + Hang Clean + Jerk 70% x 1 x 4
Back Squat x 3 x 3
11 min AMRAP
35 DU
11 Thruster (75#/55#)
7 Burpee Box Jump
Monday 29 July 2019
Monday
Shoulder Press x 3 x 5
Sumo Deadlift x 3 x 3
“Amanda”
9, 7, 5
MU
Snatch (135#/95#)
Saturday 27 July 2019
Saturday
Teams of 2
3 Rounds
400m Sandbag Carry
40 Sit Up
30 TTB
20 Wall Walks
Friday 26 July 2019
Friday
Back Squat x 1 x 3
Clean & Jerk x 1 x 3
Alternate Tabata
DU
KBS (32kg/24kg)
Wednesday 24 July 2019
Wednesday
Front Squat x 1 x 3
Power Snatch 80% x 2 x 4
3 sets
4 min
400m
20 Hang Power Clean (95#/65#)
20 Push Press
Rest 1 min
Tuesday 23 July 2019
Tuesday
Push Jerk x 1 x 3
Deadlift x 1 x 3
4 Rounds
1 min = 18 WallBalls
1 min = 9 Snatch Grip Deadlift (155#/115#)
Monday 22 July 2019
Monday
OHS x 1 x 3
Back Squat x 1 x 3
3 Rounds
12 HSPU
10 Box Jump Overs
8 MU
Saturday 20 July 2019
Saturday
Teams of 2
5 Rounds
400m
30 OHS (115#/75#)
*Plank Hold*
Friday 19 July 2019
Friday
Snatch Balance x 1 x 3
Front Squat x 5 x 3
9, 7, 5
MU
Thruster (165#/115#)
Wall Walks
Wednesday 17 July 2019
Wednesday
Snatch x 1 x 3
Front Squat x 5 x 3
25, 20, 15
Push Up
Push Press (95#/65#)
Tuesday 16 July 2019
Tuesday
Back Squat x 5 x 3
Hang Clean + Jerk 80% x 2 x 4
3 Rounds
10 Deadlift (275#/185#)
50 DU
Monday 15 July 2019
Monday
Shoulder Press x 5 x 5
Sumo Deadlift x 5 x 3
15 min AMRAP
15 WallBalls
5 HSPU
Saturday 13 July 2019
Saturday
Teams of 2
40 Power Snatch (115#/75#)
200m
50 C2B
400m
60 Weighted Sit Up
600m
Friday 12 July 2019
Friday
“Tattoo”
3 Rounds
800m
7 MU
12 Back Squat (225#/155#)
Wednesday 10 July 2019
Wednesday
Power Snatch 75% x 2 x 4
Front Squat x 5 x 3
3 Rounds
5 Thrusters (135#/95#)
10 Burpees
50 DU
Tuesday 9 July 2019
Tuesday
Push Press x 5 x 3
Deadlift x 5 x 3
12 min OTM
4 HSPU
8 KB Front Squat (24kg x 2)
Monday 8 July 2019
Monday
Clean & Jerk x 1 x 3
Back Squat x 5 x 3
21, 15, 9
Deadlift (225#/155#)
TTB
Saturday 6 July 2019
Saturday
Teams of 2
800m
60 Thruster (135#/95#)
400m
80 TTB
200m
100 Push Up
Friday 5 July 2019
Friday
Front Squat x 5 x 3
Snatch x 1 x 3
5 Rounds
1 min = 4 MU
1 min = 30 DU + 10 Sit Up
Wednesday 3 July 2019
Wednesday
Snatch Balance x 1 x 3
Front Squat x 5 x 3
3 sets
3 min
200m
AMRAP KBS (24kg/16kg)
Rest 1 min
Tuesday 2 July 2019
Tuesday
Hang Clean + Jerk 70% x 2 x 4
Back Squat x 5 x 3
5 Rounds
7 Power Clean (155#/105#)
7 Bar-Over Burpees
Monday 1 July 2019
Monday
Shoulder Press x 5 x 5
Sumo Deadlift x 5 x 3
3 Rounds
21 Unbroken WallBalls
12 HSPU
*100m for every break
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