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Archive | November, 2015

Monday November 30, 2015

Workout of the Day:
On the minute every minute for 7 minutes complete 3 unbroken Squat Cleans
Then:
3 rounds for time of:
1,000-meter run
42 kettlebell swings, 53/35
24 pull-ups

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Saturday November 28, 2015

Workout of the Day:

In teams of two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (135/95 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (70/53)

 

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Friday November 27, 2015

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
12-9-6 reps for time of:
225/155-lb. squat cleans
Muscle-ups
*Muscle up sub: 2 Chest to Bar Pull-ups plus 3 push ups or 3 Kipping Pull-ups plus 3 push ups.

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Thursday November 26, 2015

Workout of the Day:
Active Recovery Day!!!
4 Rounds for time:
Run 800 meters
20 Box Jumps
25 Weighted Sit-ups

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Wednesday November 25, 2015

Workout of the Day:
“Warm up”
Run or Row 400 meters
20 Empty Bar Overhead Squats
Then:
On the Minute every Minute for 20 minutes:
Snatch x 2 reps even minutes
5 Burpees plus 6 Toes to Bar odd minutes

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Tuesday November 24, 2015

Workout of the Day:
“Jackie”
For time:
Row 1000 meters
50 Thrusters 45/35
30 Pull-ups

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November 23, 2015

Workout of the Day:
Warm up:
50 Wall Ball 20/14
27 Strict Pull-ups
*7 minute time cap
Then:
On the minute every minute for 10 minutes Squat Clean + 2 Front Squats
*(Squat Clean weight then stand up then perform 2 more front Squats)
Then:
Complete as many rounds as possible in 10 minutes of:
20 box jumps, 24/20-inch box
10 handstand push-ups

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Saturday November 21, 2015

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete the below for time:
50 Wall Ball 20/14
50 Weighted Step ups 53/35
50 Wall Ball 20/14
50 KB Swings 53/35
50 Wall Ball 20/14
50 Burpee Pull-ups

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Friday November 20, 2015

Workout of the Day:
Shoulder Press 5-5-5-5-5
Then:
For time:
15 squat cleans, 135/95 lb.
30 toes-to-bars
30 box jumps, 24/20-inch box
15 muscle-ups
30 dumbbell snatches
30 double-unders
15 thrusters, 135/95 lb.
30 pull-ups
30 burpees
30 walking lunges with a 45/25-lb. plate held overhead

 

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Thursday November 18, 2015

Workout of the Day:
“Active Recovery Day”
4 Sets for times:
Row 500 meters
50 Double unders
Rest 4-5 Minutes Between Sets

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