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Archive | August, 2015

Friday August 7, 2015

Workout of the Day:
Warm up:
50 Wall Ball 20/14
26 Strict Pull-ups
Then:
9-6-3
Front squat 185/125lbs
Burpee Chest to bar pull-up
Rest two minutes
12-9-6
Front squat 155/105lbs
Handstand Push-up
Rest two minutes
15-12-9
Front squat 135/95lbs
Pull-ups

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Thursday August 6, 2015

Workout of the Day:
Active Recovery Day
“Michael”
Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

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Wednesday August 5, 2015

Workout of the Day:
Warm up:
5 Minute AMRAP:
Run 100 meters
30 Double-unders
Then:
Hang Squat Clean x 2 reps on the minute every minute for 8 minutes
Then:
AMRAP in 15 Minutes of:
21 Wall Ball 20/14
Run 200 meters
9 Hang Power Clean and Jerk 115/75

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Tuesday August 4, 2015

Workout of the Day:
“Warm-up”
For time:
Run 400m
50 Weighted Step ups 53/35
Then:
Shoulder Press 2-2-2-2-2 at 85% of 1RM
Then:
“Jackie”
For time:
Row 1000 meters
50 Thrusters 45/35
30 Pull-ups

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Monday August 3, 2015

Workout of the Day:
“Warm up”
For time:
100 Double-unders (Sub: 75, 50 or 25 depending on your double-under skill)
50 Push-ups
Then:
Back Squat 2-2-2-2-2 at 85% of 1RM
Then:
For time:
21-15-9
Power Cleans 135/95
Handstand Push-ups

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Saturday August 1, 2015

Workout of the Day:
In teams of two with one partner working at a time complete:
100 Walking Lunges
100 Push Ups
70 Toes to Bar
70 Shoulder to Overhead 95/65
Run 400 as a Team

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