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Archive | July, 2016

Saturday July 30, 2016

Workout of the Day:
In teams of two, partners alternate to complete 4 sets each of:
15 Wall Ball Shots (20/14 lbs)
7 Power Clean (135/95)
25 Double Unders

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Friday July 28, 2016

Workout of the Day:
“Nancy”
5 rounds for time of:
400-meter run
95/65-lb. overhead squats, 15 reps

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Thursday July 28, 2016

Workout of the Day:
“Running Annie”
For Time:
Run 1 mile
Then:
50-40-30-20-10 reps of:
Double Unders
Sit-Ups
Then:
Run 1 mile

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Wednesday July 27, 2016

Workout of the Day:
Take 12 minutes and work up to a Heavyish Snatch.
Then:
For time:
Run 1000 meters
100 Push-ups
135/95 pound Snatch, 10 reps

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Tuesday July 26, 2016

Workout of the Day:
Every minute on the minute for 8 minutes:  Power Clean + Push Press.  As heavy as possible.
Then:
For time:
21 Push Press 135/95
9 Rope Climbs
15 Push Press 135/95
6 Rope Climbs
9 Push Press 135/95
3 Rope Climbs

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Monday July 25, 2016

Workout of the Day:
For time:
12 Handstand Push-ups
185/115 lb. Back squats, 15 reps
20 Burpees
9 Handstand Push-ups
155/105-lb. Front squats, 18 reps
20 Burpees
6 Handstand Push-ups
115/75-lb. Overhead squats, 21 reps
20 Burpees

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Saturday July 23, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete 4 rounds each of:
20 Wall Balls 20/14
10 Deadlifts 185/125
Run 200 meters

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Friday July 22, 2016

Workout of the Day:
On the minute every minute for 8 minutes: Clean and Jerk x 2 reps.
Then:
5 Rounds for time:
5 Power Clean 185/125
5 Ring Muscle-ups
30 Double-unders
* Subs for Ring Muscle-up: Bar Muscle-ups, Chest to Bar, Strict Pull-up or Kipping Pull-up.

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Thursday July 21, 2016

Workout of the Day:
“Active Recovery”
AMRAP in 20 minutes of:
Run 400 meters
7 Strict Handstand Push-ups
14 Strict High Knees
*No swinging on high knees. Keep slow and controlled.

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Wednesday July 20, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Power Snatch + Overhead Squat.
Then:
For time:
10-9-8-7-6-5-4-3-2-1
Power Snatch 95/65
Box Jump 30/24 inch
Push Press 95/65

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