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Archive | July, 2014

Saturday July 19, 2014

Workout of the Day:
In teams of two, partners alternate to complete 4 sets each of:
5 Deadlift 225/155
10 Toes to Bar
20 Box Jump Overs

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Friday July 17, 2014

Workout of the Day:
For time:
Weighted Push-up 35/15, 30 reps
20 Sit-ups
400-meter run
Weighted Push-up 35/15, 20 reps
30 Sit-ups
400-meter run
Weighted Push-up 35/15, 10 reps
40 Sit-ups
400-meter run

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Thursday July 17, 2014

Workout of the Day:
Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/14 pound ball
Endurance Wod
Run 800 meters x 4
Rest 3 min. between rounds.

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Wednesday July 16, 2014

Workout of the Day:
70 Burpees
60 Sit-ups
50 Squats
40 Pull-ups
30 HandStand Push-ups

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Tuesday July 14, 2014

Workout of the Day:
Three Rounds for time:
Run 400
15 Push Press 125/85
20 Pull-ups

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Monday July 14, 2014

Workout of the Day:
Take 10 minutes and build to a Heavyish clean
Then:
For time:
2-minute handstand hold
100 squats
50 KB Swings
100 squats
30 handstand push-ups

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Saturday July 12, 2014

Workout of the Day:
In teams of two with one partner working at a time complete the below for time:
100 Power Clean 95/65
75 Push Press 95/65
50 Box Jumps
Run 800 meters as a team

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Friday July 11, 2014

Workout of the Day:
AMRAP 12 minutes of:
Hang Power Snatch x 10 Reps 75/55
Air Squats x 15 Reps
Double unders x 20 reps

 

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Thursday July 9, 2014

Workout of the Day:
Shoulder Press 3-3-3-3-3 (All sets should be “working sets”.  That means none of the 5 sets should be treated as a Warm up.)
Then:
“Running Jackie”
Run 1000 meters
50 Thrusters 45/35
30 Pull-ups
Endurance WOD:
Run 200 meters x 12
Rest 1 minute between each 200 meter run.

 

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Wednesday July 9, 2014

Workout of the Day:
For time:
50 Kb Swings 53/35
50 Push-ups
50 Sit-ups
50 Burpees
50 Wall-ball shots, 20/14-lb. ball
50 Box jumps, 24-inch

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