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Archive | July, 2013

Wednesday July 31, 2013

Workout of the Day:
Back Squat 3-3-3-3
Then:
Three rounds for time:
400 meter run
20 Dumbbell snatches, alternating (70/50)
15 Burpees

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Tuesday July 30, 2013

Workout of the Day:
Three rounds for time:
5 Muscle-ups (Sub is 20 Pull-ups)
5 Deficit Handstand push-ups (Sub is 15 HSPU or 25 Push-ups)
Then:
100 ft. Overhead walking lunge with 45/25 lb. plate
Endurance Wod:
Four rounds for time of:
Row 750 meters
70 Double-unders

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Monday July 29, 2013

Workout of the Day:
For time:
185/125 pound Front squat, 20 reps
Box jump, 30 reps (30/24)
Kettlebell swing, 40 reps (53/35)
50 Wallball shots (20/14)

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Saturday July 27, 2013

Workout of the Day:
In teams of two with one partner working at a time complete:
50 Thrusters 95/65
50 Pull-ups
30 Thrusters 95/65
30 Pull-ups
20 Thrusters 95/65
20 Pull-ups

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Friday July 26, 2013

Workout of the Day:
Row 800 meters
Handstand Push-ups x 20 reps
Hang Squat Clean x 20 reps 95/65
Shoulder to overhead x 20 reps 95/65
Lateral Burpee over bar x 20 reps
Toes to Bar x 20 reps
Run 800 meters

 

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Thursday July 25, 2013

Workout of the Day:
“Karen”
For time:
150 Wall Balls 20/14
Endurance WOD:
Five Rounds For time:
Row 500
Run 400

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Wednesday July 24, 2013

Workout of the Day:
Back Squat 3-3-3-3
Then:
Three Rounds for time:
20 Box Jumps 24/20
20 Kettlebell Swings 53/35
Run 400 meters

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Tuesday July 23, 2013

Workout of the Day:
For time:
15 Pull-ups
165/105 pound Clean and jerk, 5 reps
12 Pull-ups
165/105 pound Clean and jerk, 4 reps
9 Pull-ups
165/105 pound Clean and jerk, 3 reps
6 Pull-ups
165/105 pound Clean and jerk, 2 reps
3 Pull-ups
165/105 pound Clean and jerk, 1 rep

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Monday July 22, 2013

Workout of the Day:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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Saturday July 20, 2013

Workout of the Day:
In teams of two with one partner working at a time complete the below for time:
100 Hang Power Clean 95/65
75 Push Press 95/65
50 Box Jumps
Run 800 meters as a team

 

 

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