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Archive | November, 2013

November 30, 2013

Workout of the Day:
In teams of two, complete five sets each for time of:
5 Squat Clean Thrusters 115/75
10 Toes to Bar
5 Burpess over the Bar

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Friday November 29, 2013

Workout of the Day:
“Michael”
Three rounds for time of:
Run 800 meters
50 Good mornings
50 Sit-ups

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Thursday November 28, 2013

Workout of the Day:
Take twelve minutes and build to a 1 rep max Front squat.
Then:
“Jackie“
1000 meter row
45/35 pound Thruster, 50 reps
30 pull-ups

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Wednesday November 27, 2013

Workout of the Day:
4 rounds for time of:
50 Double Unders
30 Kettlebell Swings (53/35)
15 Burpees

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Tuesday November 26, 2013

Workout of the Day:
Take Twelve minutes and build to a heavy Clean.
Then:
21-15-9 reps for time of:
Power cleans
Handstand push-ups
Endurance Wod:
Row 1000 meters
Rest 3 minutes
Run 800
Rest 3 minutes
Row 500 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Row 250 meters
rest  1 minute
Run 200 meters

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Monday November 25, 2013

Workout of the Day:
Five rounds for time of:
30 Wallball shots (20/14)
Run 400 meters

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Saturday November 23, 2013

Workout of the Day:
In teams of two, partners alternate rounds to complete four sets each of:
Row 200 Meters
20 Kettlebell Swings
10 Toes to Bar

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Friday November 22, 2013

Workout of the Day:
Push Jerk 3-3-3-3-3
Then:
400 meter run
50 Burpees
400 meter run
40 Wall ball shots (20/14)
400 meter run
30 Hang power cleans (95/65)

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Thursday November 21, 2013

Workout of the Day:
Ten rounds, for time:
5 Handstand Push-ups
10 Pull-ups
Endurance Wod:
Four rounds of:
500 meter row
400 meter run

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Wednesday November 20, 2013

Workout of the Day:
Power Snatch 1-1-1-1-1-1-1
Then:
“Randy”
75/55 Power Snatch x 75 reps.

 

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