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Archive | April, 2016

Saturday April 30, 2016

“Workout of the Day”
In teams of two, with one partner working at a time, complete the below for time:

Row 100 Calories or Run 1 mile
100 Wall Ball 20/14
70 Sit-ups
60 Burpees
50 KB Swings 53/35
40 Push Press 115/75

 

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Friday April 29, 2016

“Workout of the Day”
For Time:
30 Deadlift 225/155
30 Burpees
30 Pull-ups
25 Push Jerk 135/95
25 Back Squat 135/95
25 Pull-ups
20 Power Clean
20 Push-ups
20 Pull-ups
*You will use only one bar for the workout.  Adjust weight for the Push Jerks.

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Thursday April 28, 2016

Workout of the Day:
“Active Recovery Day”
Three Rounds for time:
Run 800 meters
20 Burpee Box Jump overs
30 Sit-ups

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Wednesday April 27, 2016

“Workout of the Day”
Shoulder Press 5-5-5-5-5 use 60-65% of 1RM
Then:
5 Rounds for time:
10 Power Snatches 95/65
20 KB Swings 53/35
10 Toes To Bar

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Tuesday April 26, 2016

“Workout of the Day”
Take 12 minutes and work up to heavy Squat Clean.
Then:
4   4-minute rounds of:
15 wall ball shots, 20/14-lb. ball
30 Empty Bar Squat Cleans 45/35
Max Burpees
Rest 3 minutes between rounds.
*Your score is total number of Burpees.

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Monday April 25, 2016

“Workout of the Day”
“Warm up”
For time:
40 Wall Ball
18 Strict Pull-ups
Then:
Complete as many rounds as possible in 15 minutes of:
55 double-unders
15 chest-to-bar pull-ups
155/105-lb. hang power cleans, 5 reps

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Saturday April 23, 2016

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 Dumbbell Snatch

 

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Friday April 22, 2016

Workout of the Day:
“Tommy V”
For time:
115/75 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115/75 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115/75 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
*Rope Climb Subs:  2 Strict pull-ups per rope climb or 3 Kipping pull-ups per rope climb.

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Thursday April 21, 2016

Workout of the Day:
“Running ANNIE”
For time:
Run 1 mile
Then:
“Annie”
50-40-30-20-10 reps of:
Double-unders
Sit-ups
Then:
Run 1 mile

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Wednesday April 20, 2016

“Workout of the Day”
“Warm up”
Run 400 meters
20 Empty Bar Squat Snatches
Then:
AMRAP in 20 minutes of:
5 Power Snatches 95/65
7 Burpees
9 Air Squats

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