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Archive | September, 2013

Thursday September 19, 2013

Workout of the Day:
Five rounds for time of:
45/25 pound Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Endurance Wod:
For Time:
200 m Run
50 Double Unders
400 m Run
40 Double Unders
600 m Run
30 Double Unders
800 m Run
20 Double Unders
1000 m Run
10 Double Unders

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Wednesday September 18, 2013

Workout of the Day:
For time:
Row, 750 m
20 Handstand Push-ups
Run 400 meters
20 Handstand Push-ups
— then —
2 rounds of:
20 Thrusters (95/65)
25 Pull-ups

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Tuesday, September 17, 2013

Workout of the Day:
Take 12 minutes and work up to a heavyish 1 rep Clean.
Then:
For time:
Run 200 meters
10 Cleans (185/115)
Run 200 meters
8 Cleans
Run 200 meters
6 Cleans
Run 200 meters
4 Cleans
Run 200 meters
2 Cleans
Endurance Wod:
3 rounds of:
Tabata Row
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total distance performed in all of the intervals.
Rest 2 minutes between efforts.

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Monday September 16, 2013

Workout of the Day:
“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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Saturday September 14, 2013

Workout of the Day:
In teams of two, partners alternate to complete as many rounds and reps as possible in 12 minutes of:
Thrusters x 6 reps
Burpees x 6 reps

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Friday September 13, 2013

Workout of the Day:
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Score is total number of pull-ups completed for each round.

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Thursday September 12, 2013

Workout of the Day:
Push Press 2-2-2-2-2
Then:
10-9-8-7-6-5-4-3-2-1
and
1-2-3-4-5-6-7-8-9-10 reps respectively, alternating,  of:
Shoulder to overhead (115/75)
Box jumps (24/20)
Endurance Wod:
For time:
Row 2000 meters
Run 1600 meters

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Wednesday September 10, 2013

Workout of Day:
Back squat 3-3-3-3
Then:
40 Wall ball shots (20/14)
20 Toes to bar
30 Wall ball shots
15 Toes to bar
20 Wall ball shots
10 Toes to bar
10 Wall ball shots
5 Toes to bar

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Tuesday September 10, 2013

Workout of the Day:
For time:
Row 500 meters
Then:
Three rounds of:
15 Power cleans (155/100)
30 Double-unders
400 meter run
Endurance Wod:
Run 10 x 200 meters
Rest 1 minute between efforts.

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Monday September 9, 2013

Workout of the Day:
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

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