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Archive | September, 2014

Thursday September 18, 2014

Workout of the Day:
Back Squat 5-5-5-5-5
Then:
50-40-30-20-10 reps for time of:
KB Swings 53/35
Air Squats
Endurance Wod:
For Time:
Row 1000 meters
Run 800 meters

 

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Wednesday September 17, 2014

Workout of the Day:
Run 800 meters
25 Handstand Push-ups
15 Toes to Bar
Run 400 meters
15 Handstand Push-ups
12 Toes to Bar
Run 200 meters
5 Handstand Push-ups
9 Toes to Bar

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Tuesday September 16, 2014

Workout of the Day:
Squat Clean 1-1-1-1-1-1-1
Then:
AMRAP in 12 minutes of:
5 Squat Cleans 135/95
10 KB Swings 53/35
15 Sit-ups
Endurance WOD:
Run 1000 meters x 3
Rest 4 minutes between each set.

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Monday September 15, 2014

Workout of the Day:
Weighted Pull-ups 3-3-3-3-3 (Sub: Strict or Strict assisted)
2 rounds for time of:
24/20-inch box jumps, 20 reps
5 muscle-ups (sub: 15 Pull-ups, 15 Push-ups)
24/20-inch box jumps, 30 reps
5 muscle-ups
24/20-inch box jumps, 40 reps
5 muscle-ups

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Saturday September 13, 2014

Workout of the Day:

 

In teams of two, with one partner working at a time, complete for time:
200 Double Unders
100 Push-ups
60 Toes to Bar
30 Hang Power Snatches
60 Burpees

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Friday September 12, 2014

Workout of the Day:
5 rounds for time of:
20 wall-ball shots, 20/14-lb. ball to 10-foot target
15-foot rope climb, 3 ascents

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Thursday September 11, 2014

Workout of the Day:
Gymnastic Skill Warm up:  Pick two body weight movements to work on for 12 minutes. (muscle-up, dip, HSPU, etc….)
Then:
AMRAP in 11 minutes of:
9 Push Press 95/65
9 Box Jumps 24/20 inch
9 KB Swings 53/35

Endurance WOD:
Run 1 Mile x 2
Rest 3 minutes between sets

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Wednesday September 10, 2014

Workout of the Day:
21 Hang Power Cleans 95/65
Run 400 meters
18 Hang Power Cleans 95/65
Run 400 meters
15 Hang Power Cleans 95/65
Run 400 meters
12 Hang Power Cleans 95/65
Run 400 meters

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Tuesday September 9, 2014

Workout of the Day:
“Cindy”
AMRAP in 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Endurance Wod
For time:
Run 400
50 Double unders
Run 400
40 Double unders
Run 400
30 Double unders

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Monday September 8, 2014

Workout of the Day:
In front of a clock set for 12 minutes:
1 minute of 115/75 power clean and jerk
1 minute of sit-ups
2 minutes of 115/75 power clean and jerk
2 minutes of sit-ups
3 minutes of 115/75 power clean and jerk
3 minutes of sit-ups

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