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Archive | December, 2013

Thursday December 19, 2013

Workout of the Day:
Ten rounds for time of:
12 Burpees
12 Pull-ups
Endurance Wod:
Row 4 x 500 meters.
Rest two minutes between efforts.

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Wednesday December 18, 2013

Workout of the Day:
“15 minute Work Capacity test”
Complete as many rounds as possible in 15 minutes of:
10 Push-ups with hand release (Games standard)
15 Wall ball shots (20/14) to 10 foot target
20 Kettlebell swings (53/35)

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Tuesday December 17, 2013

Workout of the Day:
Take ten minutes and build to a Heavyish 1 rep Clean.
Then:
As many rounds as possible in ten minutes of:
5 Power cleans (135/95)
7 Handstand push-ups
9 pull-ups

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Monday December 16, 2013

Workout of the Day:
Run 800 meters
30 Back squats 135/95
30 Shoulder to overhead 135/95
Run 800 meters
20 Back squats
20 Shoulder to overhead
Run 800 meters
10 Back squats
10 Shoulder to Overhead

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Saturday December 14, 2013

Workout of the Day:
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
Run 400 Meters or Row 500 Meters
5 Pull-Ups
10 Thrusters (75/55 lb)
15 Kettlebell Swings
Only one partner may be working on the triplet at a time, and the other partner will be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

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Friday December 13, 2013

Workout of the Day:
20 Handstand Push-ups
30 Overhead walking lunges (45/25)
40 Kettlebell swings (53/35)
50 Sit-ups
40 Push-ups
30 Dumbbell Snatches
20 Pull-ups

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Thursday December 12, 2013

Workout of the Day:
21-15-9 reps for time of:
Overhead squat (95/65)
Box Jump (24/20)
Endurance Wod:
Run 4 x 400 meters
Rest two minutes between efforts.

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Wednesday December 11, 2013

Workout of the Day:
Row 1000 meters
50 Burpees
50 Knees to Elbow
Run 800 meters

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Tuesday December 10, 2013

Workout of the Day:
Back Squat 2-2-2-2-2
Then:
Four rounds for time:
15 Pull-ups
15 Thrusters (75/55)
30 Double-unders
Endurance Wod:
Row 750 meters
10 Burpees
Run 600 meters
15 Burpees
Row 500 meters
20 Burpees
Run 400 meters
25 Burpees

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Monday December 9, 2013

Workout of the Day:
“Diane”
21-15-9 reps of:
Deadlift (225/155)
Handstand push-ups

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