Quote
Archive | February, 2016

Monday February 29, 2016

Workout of the Day:
Shoulder Press 2-2-2-2-2 at 80-85% of 1RM
Then:
5 Rounds for time:
12 Dumbbell Snatches
9 Shoulder Press 95/65
Run 200 meters
*Choose your load on the Dumbbell Snatch

 

Read More

Saturday February 27, 2016

Workout of the Day:
In teams of two with only one partner working at a time:
Run or Row 800 meters
75 Sit-ups
25 Squat Cleans 135/95
75 KB Swings
25 Squat Cleans 135/95
Run 400 meters

Read More

Friday February 26, 2016

“Workout of the Day”
Rx’d
Workout 16.1:
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 bar facing burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Scaled:
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 bar facing burpees
25-ft. front rack […]

Read More

Thursday February 25, 2016

“Workout of the Day”
“Active Recovery Day”
AMRAP 30 Minutes of:
Run 1000 meters or Row 1200 meters
15 Burpees

Read More

Wednesday February 24, 2016

“Workout of the Day”

Every minute on the minute for 15 minutes:  Snatch x 1-2 reps.
*Start with a barbell and work your way up to as heavy as you can go with PERFECT form.
Then:
For time:
Run 1 mile
100 Double unders
30 Hang Power Snatches 75/55

 

Read More

Tuesday February 23, 2016

Workout of the Day:
9-6-3 reps for time of:
Thruster 155/105
Rope Climb
Rest 3 minutes
12-9-6 reps for time of:
Thruster 115/75
Chest to Bar Pull-ups
Rest 3 minutes
15-12-9 reps for time of:
Thruster 95/65
Pull-ups
*Score is total time.

Read More

Monday February 22, 2016

Workout of the Day:
On the minute every minute for 8 minutes:
1 Squat Clean + 2 Front Squats
Then:
21-15-9 reps for time of:
225/155-lb. Deadlifts
Overhead Lunge steps
Lateral Burpees over the barbell
Use a 45/25 Pound Plate for the overhead lunges.

 

Read More

Saturday February 20, 2016

Workout of the Day:
2 person teams, with one partner working at a time – 20 min AMRAP
12 Sit-ups (Partner 1)
12 Kettlebell swings (53/35) – (Partner 2)
12 Push press (75/55) (Partner 1)
6 Burpees (Partner 2)
200 meter run (Partner 1)
The workout is listed as to how the first round will be completed. After Partner 1 finishes his/her 200m run, partner two will begin his/her sit ups and the partners will be doing what the other one did before.

Read More

Friday February 19, 2016

Workout of the Day:
Squat Clean: 2 reps every 90 seconds for 12 minutes.  Build to a heavy weight.
Then:
5 rounds for time of:
205/135-lb. Power cleans, 3 reps
20 Box Jumps
20 Pull-ups
*There are 100 pull-ups total in this workout.  Make sure you scale properly to ensure safety.

Read More

Thursday February 18, 2016

Workout of the Day:
“Active Recovery Day”
AMRAP in 25 Minutes of:
Run 800 meters
25 Weighted Sit-ups
(Choose your own weight)

Read More