Quote
Archive | October, 2013

Saturday October 19, 2013

Workout of the Day:
2 person teams, with one partner working at a time – 20 min AMRAP
12 Sit-ups (Partner 1)
12 Kettlebell swings (53/35) – (Partner 2)
12 Push press (75/55) (Partner 1)
6 Burpees (Partner 2)
200 meter run (Partner 1)
The workout is listed as to how the first round will be completed. After Partner 1 finishes his/her 200m run, partner two will begin his/her sit ups and the partners will be doing what the other one did before. Partners keep rotating like […]

Read More

Friday October 18, 2013

Workout of the Day:
Four rounds for time of:
Run 400 meters
25 Pull-ups

Read More

Thursday October 17, 2013

Workout of the Day:
Back Squat 3-3-3-3
Then:
AMRAP 5 Minutes:
7 Wall Ball 20/14
7 Burpees
Rest 2 minutes
AMRAP 5 Minutes:
7 Wall Ball 20/14
7 Burpees

 

Read More

Wednesday October 16, 2013

Workout of the Day:
“Tabata Mash-up”
Complete eight sets of  “20 seconds of work, 10 seconds of rest” for each of the following exercises:
Hang Power Clean
Box jump
Kettlebell swing (53/35)
Sit-ups
Score is total number of reps.
Endurance Wod:
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
10 Burpees

Read More

Tuesday October 15, 2013

Workout of the Day:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Endurance Wod:
Run or row 5000 meters.

Read More

Monday October 14, 2013

Workout of the Day:
As many rounds as possible in 13 minutes:
5 Deadlifts (225/135)
7 Burpees over the barbell
9 Toes to bar

Read More

Monday October 14, 2013

Workout of the Day:
As many rounds as possible in 13 minutes:
5 Deadlifts (225/135)
7 Burpees over the barbell
9 Toes to bar

Read More

Saturday October 12, 2013

Workout of the Day:
In teams of two with one partner working at a time complete:
100 Power Cleans 115/75
100 Pull-ups
100 Sit-ups
50 Burpees

Read More

Friday October 11, 2013

Workout of the Day:
Five rounds for time:
95/65 lb. Shoulder to overhead, 20 reps
50 Double unders

Read More

Thursday October 10, 2013

Workout of the Day:
Complete as many rounds as possible in 15 minutes of:
5 handstand push-ups
10 Kettlebell swings (53/35)
15 Air squats
Endurance Wod:
Each for time:
Run 1600 meters
Rest 3 minutes
Row 1500 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Row 500 meters

Read More