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Archive | August, 2015

Monday August 31, 2015

Workout of the Day:
Warm up:
Run 400 meters
25 Empty Bar Overhead Squats (SLOW…with perfect form….use PVC if you have to)
Then:
Deadlift 4-4-4-4 at 70% of your 1RM
*Perfect form….learn how to use your hamstrings and maintain a neutral spine.
Then:
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

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Saturday August 29, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete:
7o Handstand Push-ups
75 Deadlifts 185/125
80 Pull-ups
Run 1 mile as a Team (both team members have to run a full mile together)

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Friday August 28, 2015

Workout of the Day:
Recovery Back Squats
5-5-5-5-5 at 65% of 1RM
Then:
“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 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

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Thursday August 27, 2015

Workout of the Day:
“Active Recovery Day”
In teams of two, with one partner working at a time, complete the below not for time:
Row 4000 meters
250 Sit-ups
Run 2 miles

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Wednesday August 26, 2015

Workout of the Day:
Warm up:
Perform SLOW:
Run 400 meters
25 Empty Bar Overhead squats (sub: PVC Pipe)
Then:
For time:
Row 1000 meters
Then:
Five Rounds of:
20 Goblet Squats 53/35
10 Handstand Push-ups

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Tuesday August 25, 2015

Workout of the Day:
5 Minute AMRAP:
Run 100 meters
30 Double-unders
Then:
Shoulder Press 3-3-3-3-3 at 75-80% of 1RM
Then:
AMRAP in 10 minutes of:
10 Power Cleans 115/75
10 Lateral Burpees over Barbell

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Monday August 24, 2015

Workout of the Day:
Warm up:
50 Wall Ball 20/14
30 Strict Pull-ups
Then:
Deadlift 5-5-5-5-5 at 65% of your 1RM
Then:
AMRAP in 12 minutes of:
8 Chest to Bar Pull-ups
Run 200 meters

 

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Saturday August 22, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete:
For time:
Row 2000 meters
100 Shoulder to Overhead 95/65
75 Toes to Bar
100 Deadlifts 95/65

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Friday August 22, 2015

Workout of the Day:
“Fran”
21-15-9 reps for time of:
Thrusters 95/65
Pull-ups

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Thursday August 20, 2015

Workout of the Day:
“Active Recovery Day”
AMRAP 25 Minutes of:
Run 800 meters
Max Russian KB Swings 70/53

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