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Archive | August, 2015

Wednesday August 19, 2015

Workout of the Day:
Warm up:
5 Minute AMRAP:
Run 100 meters
30 Double-unders
Then:
“Grace”
For time:
30 Clean and Jerks 135/95

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Tuesday August 18, 2015

Workout of the Day:
“Warm up”
Row 25 Calories
50 Push-ups
Then:
Shoulder Press 5-5-5-5-5 at 70% of 1RM
Then:
For time:
50 Wall Ball 20/14
50 Burpees
50 Sit-ups
50 Pull-ups

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Monday August 17, 2015

Workout of the Day:
“Warm up”
For time:
100 Double-unders (Sub: 75, 50 or 25 depending on your double-under skill)
50 Weighted Step-ups 53/35
Then:
Deadlift 1-1-1-1-1 at 90-100% of your 1RM (this 1 RM number will be used over the next 6-8 weeks)
*We are not looking for a max Deadlift where form is sacrificed. Form has to be near perfect for the rep to count. The point is to become stronger over the long term and learn how to keep your spine neutral in this movement […]

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Saturday August 15, 2015

Workout of the Day:
In teams of two, alternate every 10 reps and complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters 95/65
20 Pull-Ups
20 Burpees

 

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Friday August 14, 2015

Workout of the Day:
Warm up:
50 Wall Ball 20/14
28 Strict Pull-ups
Then:
For time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 95/65
Handstand Push-ups

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Thursday August 13, 2015

Workout of the Day:
“Active Recovery Day”
Run 1.3 mile (Around the school and back)
40 Burpees
Run 1000 meters
30 Burpees
Run 800 meters
20 Burpees

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Wednesday August 12, 2015

Workout of the Day:
Warm up:
5 Minute AMRAP:
Run 100 meters
30 Double-unders
Then:
5 rounds for time of:
155/105-lb. squat cleans, 7 reps
14 Box Jumps 24/20 inch

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Tuesday August 11, 2015

Workout of the Day:
“Warm up”
For time:
Run 400 meters
50 Push-ups
Then:
Shoulder Press 1-1-1-1-1-1-1 at 90-100% of 1RM (goal is to test your 1RM)
Then:
“Helen”
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull-ups

 

 

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Monday August 10, 2015

Workout of the Day:
“Warm up”
For time:
100 Double-unders (Sub: 75, 50 or 25 depending on your double-under skill)
45 Weighted Sit-ups
Then:
Back Squat 1-1-1-1-1-1-1 at 90-100% of 1RM (goal is to test your 1RM)
Then:
12 minute AMRAP ladder:
3-6-9-12-15….
Back Squat (115/75)
Toes to bar

Add three reps each round

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Saturday August 8, 2015

Workout of the Day:
In teams of two, with one partner working at a time, complete the following:
200 Double-unders
100 Power cleans (115/75)
100 Box jumps (24/20)
100 Sit-ups

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