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Archive | April, 2015

Thursday April 30, 2015

Workout of the Day:
AMRAP 14 Minutes:
Run 200 meters
5 Hang Power Snatches
25 Sit-ups
*choose your load….stay light if you’re new at this….go heavy if you’re not

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Wednesday April 29, 2015

Workout of the Day:
5 rounds for time of:
24 Weighted Step ups (hold Kettlebell)
12 chest-to-bar pull-ups
9 strict handstand push-ups

 

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Tuesday April 28, 2015

Workout of the Day:
2 rounds for time of:
1,000-meter run
65/45-lb. thrusters, 50 reps
25 Burpees

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Monday April 27, 2015

Workout of the Day:
Complete as many reps as possible in 15 minutes of:
5 Muscle-ups
7 Toes to Bar
9 Wall Balls 20lbs/14lbs
7 Power Cleans 135lbs/95lbs

 

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Saturday April 25, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 Rounds EACH of:
Run 200 meters
20 KB Swings
10 Burpees

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Friday April 24, 2015

Workout of the Day:
Power Snatch x 1-2 reps on the minute for 8 minutes
Then:
5 rounds for time of:
75/55-lb. squat snatches, 10 reps
30-second chin-over-bar hold
75/55-lb. squat snatches, 10 reps
60-second plank hold
*If you cannot reach full range of motion in the Squat Snatch with a barbell you can use a PVC pipe or Squat Clean if you need to.

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Thursday April 23, 2015

Workout of the Day:
AMRAP 15 minutes:
10 Hand Release Push-ups
15 Wall Ball 20/14
Run 200 meters

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Wednesday April 22, 2015

Workout of the Day:
Power Clean x 2 unbroken reps on the minute for 8 minutes.
Then:
5 Rope Climbs
5 Clean and Jerks 135/95
4 Rope Climbs
4 CLean and Jerks 155/105
3 Rope Climbs
3 Clean and Jerks 185/125
2 Rope Climbs
2 Clean and Jerks 205/135
1 Rope Climb
1 Clean and Jerk 225/155

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Tuesday April 21, 2015

Workout of the Day:
Run 1 mile
20 Shoulder to Overhead 135/95
30 Box Jumps 24/20
Run 800 meters
15 Shoulder to Overhead 135/95
25 Box Jumps 24/20
Run 400 meters
10 Shoulder to Overhead 135/95
20 Box Jumps 24/20
Endurance WOD:
Row 500 meters x 4
Rest 3 minutes between efforts.

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Monday April 20, 2015

Workout of the Day:
5 rounds for time of:
95/65-lb. squat cleans, 10 reps
20 sit-ups
95/65-lb. squat cleans, 10 reps
60-second hang from pull-up bar

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