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Archive | June, 2015

Tuesday June 30, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
14 Strict Pull-ups
Then:
Shoulder Press 3-3-3-3-3 at 85% of 1RM
Then:
Three Rounds for time:
Run 800 meters
24 KB Swings 53/35
36 Walking Lunge Steps

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Monday June 29, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
30 Push-ups
Then:
Back Squat 3-3-3-3-3 at 80% of 1 rep Max
Then:
AMRAP 12 minutes of:
6 Pull-ups
6 Thrusters 115/75
12 Box Jumps 24/20

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Saturday June 27, 2015

Workout of the Day:
In Teams of two with one Partner working at a time complete the below for time:
Row 2000 meters or Run 1 mile
100 Wall Ball 20/14
60 Toes To Bar
100 Kettlebell Swings
60 Sit-ups

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Friday June 26, 2015

Workout of the Day:
Hang Squat Clean 2-2-2-2-2
Then:
Five rounds for time of:
115/75 pound Hang squat clean, 12 reps
25 Push-ups

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Thursday June 25, 2015

Workout of the Day:
“Recovery Day”
Five Rounds for time:
15 Push Press 95/65
25 Sit-ups
35 Double Unders

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Wednesday June 24, 2015

Workout of the Day:
7 Minute AMRAP x 3 of:
Run 200 meters
10 Power Cleans 115/75
10 Pull-ups
*Rest 2 Minutes between AMRAP’s.

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Tuesday June 23, 2015

Workout of the Day:
“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good mornings (pvc pipe)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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Monday June 22, 2015

Workout of the Day:
Back Squat 4-4-4-4-4 at 75% of 1 RM
Then:
12-9-6 reps for time of:
275/185-lb. deadlifts
Bar muscle-ups
or
15-12-9 reps for time of:
225/155-lb. deadlifts
Chest to bar pull-ups

 

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Saturday June 20, 2015

Workout of the Day
Seven rounds for time of:
7 Burpees
7 Box Jumps
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.)

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Friday June 19, 2015

Workout of the Day:
Thruster 3-3-3-3-3
Then:
3 Rounds for time of:
7 Thrusters 115/75
14 Toes to Bar
28 Double unders

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