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Archive | August, 2014

Monday September 1, 2014

Workout of the Day:
30-20-10 reps for time of:
95/65-lb. thrusters
Chest-to-bar pull-ups

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Saturday August 30, 2014

Workout of the Day:
In teams of two, with only one partner working at a time, complete:
75 Kettlebell Swings 53/35
400 Meter Run
75 Shoulder to Overhead 75/55
400 Meter Run
75 Goblet Squats 53/35
400 Meter Run
75 Burpees
*Teammates will perform the 400 Meter Runs together and must stay within arms reach.

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Friday August 29, 2014

Workout of the Day:
For time:
10 Hang Power Snatches 95/65
50 Double Unders
8 Hang Power Snatches 95/65
40 Burpees
6 Hang Power Snatches 95/65
30 Knees to Elbow
4 Hang Power Snatches 95/65
20 Wall Ball 20/14
2 Hang Power Snatches 95/65
10 Front Rack Barbell Lunges 95/65

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Thursday August 28, 2014

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
Three Rounds for time:
Run 800
3 Rope Climbs (sub 12 Strict pull-ups)
50 Sit-ups
Endurance WOD:
Row 1000 meters x 3
2 minutes rest between each set

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Wednesday August 27, 2014

Workout of the Day:
Hang Clean x 1 rep on the minute every minute for 10 minutes
Then:
For time:
Row or Run 1000 Meters
50 Box Jumps
30 Toes to Bar

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Tuesday August 26, 2014

Workout of the Day:
Three Rounds For time:
Run 400 meters
20 Alternating One Arm Dumbbell Snatches
15 Handstand Push-ups
Endurance WOD:
Row 3k for time

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Monday August 25, 2014

Workout of the Day:
“Nasty Girls”
Three Rounds for time:
50 Squats
7 Muscle-ups (sub 21 Pull-ups)
10 Hang Power Cleans 135/95

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Saturday August 23, 2014

Workout of the Day:
In teams of two, alternate task to complete 5 sets (10 total rounds as a team) each of:
225/155 lbs Deadlift x 7 reps
Toes to Bar x 14 reps
400 Meter Run or Row

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Friday August 22, 2014

Workout of the Day:
Gymnastic Skill Warm-up:
10 Muscle-ups or 20 Strict Pull-ups or 30 Kipping Pull-ups
Then:
21-15-9 reps for time of:
Power Cleans 135/95
Weighted Push-ups 25/10

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Thursday August 21, 2014

Workout of the Day:
Front Squat 2-2-2-2-2
Then:
For time:
Row 750 Meters
50 Wall Ball Shots 20/14
50 Sit-ups
25 Wall Ball Shots 20/14
25 Sit-ups
Endurance WOD:
Time trial:  Run 2 miles

 

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