Quote
Archive | April, 2015

Saturday April 18, 2015

Workout of the Day:
In teams of two with only one partner working at a time:
Run or Row 800 meters
70 Pull-ups
20 Clean and Jerk 135/95
70 KB Swings
20 Clean and Jerk 135/95
Run 400

Read More

Friday April 17, 2015

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of Thrusters 75/55
Rest 30 seconds

Read More

Thursday April 16, 2015

Workout of the Day:
Four Rounds for time:
Run 400 meters
12 Toes to Bar
15 KB Swings 53/35

Read More

Wednesday April 15, 2015

Workout of the Day:
Complete as many rounds as possible in 15 minutes of:
135/95-lb. push presses, 7 reps
135/95-lb. overhead squats, 10 reps (if you do not have the range of motion even with a empty barbell…perform a front Squat)
25 sit-ups

Read More

Tuesday April 14, 2015

Workout of the Day:
Take 12 minutes and work up to a heavyish Hang Squat Clean.
Then:
Five Rounds for time:
15 Pull-ups
30 Double unders
10 Burpees

Read More

Monday April 13, 2015

Workout of the Day:
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14 pound ball, 10 ft target (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 […]

Read More

Saturday April 11, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete:
Row 1600m or Run 1 mile
100 Push Press 95/65
150 Sit ups
Row 1600m or Run 1 mile

Read More

Friday April 10, 2015

Workout of the Day:
For time:
20 burpees
95/65-lb. Hang Power Snatches, 20 reps
20 bar muscle-ups (sub 35 Chest to Bar pull-ups or 50 pull-ups)
95/65-lb. Hang Power Snatches, 20 reps
20 burpees
*Make sure you prepare your arms well if you are still sore from Angie.  If you are too sore sub with KB Swings……be smart.

Read More

Thursday April 9, 2015

Workout of the Day:
“Karen”
For Time:
150 Wall Ball 20/14

Read More

Wednesday April 8, 2015

Workout of the Day:
Complete as many rounds as possible in 15 minutes of:
3 Wall Climbs
20 knees-to-elbows
15 Stiff Legged Deadlifts 95/65

Read More