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Archive | March, 2016

Monday March 21, 2016

“Workout of the Day”
Back Squat 10-10-10 (use a little more weight than your set of 10 last week)
Then:
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

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Saturday March 19, 2016

“Workout of the Day”
In teams of 2, with one partner working at a time, complete 5 rounds each (10 total rounds) of:
15 Box Jumps
10 Shoulder to Overhead (135/95)
15 Burpees

 

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Friday March 18, 2016

WORKOUT 16.4
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
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 […]

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Thursday March 17, 2016

Workout of the Day:
“Active Recovery Day”
NOT FOR TIME:
Run 1600 Meters
60 Walking Lunges
Run 800 Meters
40 Walking Lunges
Run 400 Meters
20 Walking Lunges

 

 

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Wednesday March 16, 2016

“Workout of the Day”
For time:
1 round of:
95/65-lb. hang power snatch, 30 reps
30 push-ups
15-ft. rope climb, 3 ascents
Then, 2 rounds of:
95/65-lb. hang power snatch, 20 reps
20  push-ups
15-ft. rope climb, 2 ascents
Then, 3 rounds of:
95/65-lb. hang power snatch, 10 reps
10 push-ups
15-ft. rope climb, 1 ascent
*Rope climb Sub will be 3 strict pull-ups or 6 kipping pull-ups

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Tuesday March 15, 2016

Workout of the Day:
Push Press 1-10-1-20-1-30
Then:
5 Rounds for time:
20 KB Swings 53/35
25 Sit-ups

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Monday March 14, 2016

Workout of the Day:
“Warm Up”
50 Double unders
14 Toes to Bar
(If you do not have toes to bar, the Goal is to get your Feet as close as you can to the bar while staying in Rhythm!!! They have to be in Rhythm but the 14 do not need to be done unbroken. For example, you can do 2 sets of 7.)
Then:
Back Squat 1-10-1-20-1-30
Post total load (Add up all six barbell loads.  You will have 1 total load score.)
Then:
8 Minute AMRAP
3 […]

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Saturday March 12, 2016

 

“Workout of the Day”
In teams of two, with one partner working at a time, complete the below for time:
Run 800 meters
42 Thrusters 95/65
42 Toes to Bar
Run 400 meters
30 Thrusters 95/65
30 Toes to Bar
Run 200 meters
18 Thrusters 95/65
18 Toes to Bar

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Friday March 11, 2016

Workout 16.3 
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 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 […]

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Thursday March 10, 2016

“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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