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Archive | September, 2013

Monday September 30, 2013

Workout of the Day:
For time, 21-18-15-12-9-6-3 rep rounds of:
Walking lunge steps
95/65 pound Barbell thruster
Pull-ups
Knees to elbows

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Monday September 30, 2013

Workout of the Day:
For time, 21-18-15-12-9-6 and 3 rep rounds of:
Walking lunge steps
95/65 pound Barbell thruster
Pull-ups
Knees to elbows

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Saturday September 28, 2013

Workout of the Day:
In teams of two with one partner working at a time ,complete 5 rounds (10 total rounds for each team) each of:
10 Power cleans
15 Back squats
20 Kettlebell swings
Weight must be taken from ground (pick your own weight).

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Friday September 27, 2013

Workout of the Day:
5 rounds for time of:
15 Pull-ups
30 Double Unders
15 Wall Ball shots (20/14)

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Thursday September 26, 2013

Workout of the Day:
“Jeremy”
Three rounds, 21-15- and 9 reps, for time of:
95/65 pound Overhead squats
Burpees
Endurance wod:
For Time:
1000 meter row
100 Double-unders

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Wednesday September 25, 2013

Workout of the Day:
Shoulder Press 2-2-2-2-2
Then:
75 Toes-to-bar
Perform 10 push-ups every time you come off the bar.
Scaling option: Pick a rep count between 50-75 Toes-to-bar.

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Tuesday September 24, 2013

Workout of the Day:
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14 pound ball (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each […]

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Monday September 23, 2013

Workout of the Day:
Back squat 5-5-5
Then:
“Helen“
Three rounds for time:
Run 400 meters
53/35 pound Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Saturday September 21, 2013

Workout of the Day:
In teams of two, with one partner working at a time:
Four rounds of:
1000 meter row
50 Wall Ball shots (20/14)
40 Push-ups
20 Deadlifts

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Friday September 20, 2013

Workout of the Day:
Front Squat 2-2-2-2-2-2
Then:
Complete as many rounds as possible in 15 mins of:
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
1 Rope Climb, 15 ft
20 Double Unders

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