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Archive | September, 2014

Tuesday September 30, 2014

Workout of the Day:
3 rounds for time of:
Run 400 meters
30 squats
115/75-lb. push press, 20 reps

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Monday September 29, 2014

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
7 rounds for time of:
95/65 Pound Thrusters, 7 reps
15-ft. rope climb, 1 ascent (Sub 7 Pull-ups)

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Saturday September 27, 2014

Workout of the Day:

In teams of two, with on partner working at a time, complete 5 rounds each of:

6 Deadlifts 205/135
7 Burpees over the barbell
8 Box Jumps

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Friday September 26, 2014

Workout of the Day:
Five rounds for time:
30 Double unders
10 Handstand Push-ups
10 Toes to Bar

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Thursday September 25, 2014

Workout of the Day:
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14 pound ball (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each […]

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Wednesday September 24, 2014

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
Three Rounds for Time:
Run 400 meters
21 KB Swings 53/35
12 Handstand Push-ups

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Tuesday September 23, 2014

Workout of the Day:
For time:
50 wall-ball shots, 20/14-lb. ball
155/100-lb. Power clean, 30 reps
15 muscle-ups (Sub: 45 Pull-ups)

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Monday September 22, 2014

Workout of the Day:
On the minute every minute for 10 minutes, Power Snatch x 2 reps
Then:
21-15-9 reps for time of:
115/75-lb. overhead squats
Toes-to-bars

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Saturday September 20, 2014

Workout of the Day:
In teams of two, with one partner working at a time, complete 4 rounds each of:
20 Wall Balls 20/14
10 Deadlifts 185/125
Run 200 meters

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Friday September 19, 2014

Workout of the Day:
For Time:
Run 1 mile
75 Push Press 75/55
50 Burpees

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