Quote
Archive | July, 2015

Friday July 31, 2015

Workout of the Day:
For time:
Run 400 meters
40 Weighted Sit-ups
Then:
AMRAP 20 minutes – Climb the ladder
2 Power Clean 135/95
2 Pull-ups
12 Double unders
4 Power Clean
4 Pull-ups
14 Double unders
6 Power Clean
6 Pull-ups
16 Double unders
And so on..

 

Read More

Thursday July 30, 2015

Workout of the Day:
“Active Recovery Day”
In teams of two, with one partner working at a time, complete the below for time:
Row 3000 meters
Run 2 miles
100 Alternating Box Jumps

Read More

Wednesday July 29, 2015

Workout of the Day:
Warm up:
50 Wall Ball 20/14
24 Strict Pull-ups
Then:
For Time:
40 KB swings 70/53
40 Lateral Burpees over bar
40 Front squats 155/105

Read More

Tuesday July 28, 2015

Workout of the Day:
“Warm-up”
For time:
Row 500m
45 Weighted Step ups 53/35
Then:
Strict Shoulder Press 3-3-3 at 82.5% of your 1RM
Then:
12 Minute AMRAP:
Run 200m
8 Toes to Bar
8 Burpees

Read More

Monday July 27, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
50 Push-ups
Then:
Back Squat 3-3-3 at 82.5% of 1RM
Then:
6 Rounds for time:
5 Handstand Push-ups
5 Squat Cleans 175/115

Read More

Saturday July 25, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
50 Thrusters 75/55
Then:
Three Rounds of:
30 Box Jumps
50 KB Swings
Then:
50 Thrusters 75/55

Read More

Friday July 24, 2015

Workout of the Day:
For time:
Run 400 meters
35 Weighted Sit-ups
Then:
AMRAP 15 Minutes:
Run 200 meters
5 Hang Power Snatches
12 Pull-ups
*choose your load….stay light if you’re new at this….go heavy if you’re not

 

Read More

Thursday July 23, 2015

Workout of the Day:
Active Recovery Day:
AMRAP 25 minutes:
Run 800 meters
40 Double unders
20 Weighted Step ups 35/26

Read More

Wednesday July 22, 2015

Workout of the Day:
Warm up:
45 Wall Ball 20/14
22 Strict Pull-ups
Then:
4 Rounds for time of:
25 Kettlebell swings 53/35
25 Sit-ups
25 Air Squats
25 Knees-to-elbows (you may want to scale the reps on this exercise)

Read More

Tuesday July 21, 2015

Workout of the Day:
“Warm-up”
For time:
Row 500m
40 Weighted Step ups 53/35
Then:
Strict Shoulder Press 4-4-4-4 at 80% of your 1RM
Then:
For time:
Run 1000 meters
100 Shoulder to Overhead 75/55
Rest 2 minutes
10 Hang Squat cleans at 75% of your 1RM

Read More