The Outpost Training Facility | Workout of the Day
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Announcements

February 17– OP Yoga Class – 10am
February 17 – OP Run Club – 8 am (Meet at Swamp Rabbit Café)
February 24 – OP Yoga at 10am

Functional Fitness WOD

Monday – 2/19/18
A.
3 Rounds
15 DB Deadlifts
20 DB Bench Press
8-10 Strict Chin-Ups
B.
2 RFT of:
800m Run
20 Toes-to-Bar
40 Walking Lunges
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 Tuesday – 2/20/18
A.
5 sets of:
2 Press + 3 Push Press
B.
EMOM x 15
Minute 1- HSPU’s
Minute 2- Chest-to-Bar Pull-Ups
Minute 3- Burpees
9/12/15
                             ________________________________________________________
 Wednesday – 2/21/18
A.
3 sets of:
Back Squat x 4 reps
B.
Teams of 2
Amrap 10 of:
30 Wall Ball Shots
50 Double-Unders
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 Thursday 2/22/18
A.
20 minutes working on Oly Lifting Technique
Hang Snatch + Below Knee Snatch
Then,
Hang Clean + Below Knee Clean
B.
ROMWOD
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Friday 2/23/18
Open WOD 18.1
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Saturday 2/24/18
Teams of 2
With a running clock:
…at the 0:00
AMRAP 8:
30 Cal Row
40 Wall Balls
…at the 10:00
AMRAP 8:
30 Burpees
40 Front Squats
…at the 20:00
AMRAP 8:
30 Cal Bike
40 Toes-To-Bar
…at the 30:00
AMRAP 8:
30 Push-Ups
40 Alt DB Snatch

HIIT WOD

Monday – 2/19/18

Pull-up 3 x 6

Split Squat 3 x 6 each side

4 Rounds

DB row- 6/side

Thrusters-10

Squat- 10

Russian Twist- 15/side

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Tuesday – 2/20/18

Box Jump 3×5

Squats 5×3

4 rounds 30/30

Banded Row

Inch Worm

Leg Raises

KB swing

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Wednesday – 2/21/18

Squat 3×10

Deadlift 3×6

3 rounds

DB Snatch- 10/side

Burpees x10

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Thursday 2/22/18

Deadlift 3 x 5

Dips 4 x 10 

Tabatas 8 rds – 20/10

Split Jump

KB Swing

BB Thrusters

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Friday 2/23/18

4 rounds

KB Swing  20

Burpee 20

Rev Row 20

Jump Rope 100

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Saturday 2/24/18

20 Min Partner Workout

SB squat 12

Wall ball 10

Sled push-D/B