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Archive | August, 2016

Friday August 19, 2016

Workout of the Day:
Deadlift 3-3-3-3-3 (do a heavyish set of 3 every 90 seconds)
Then:
AMRAP in 20 Minutes of:
12 Deadlifts 185/125
12 Deficit Push-ups
12 Toes To Bar

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Thursday August 18, 2016

Workout of the Day:
“Active Recovery Day”
3 Rounds for time:
Run 800 meters
25 Weighted Sit-ups
30 Double unders

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Wednesday August 17, 2016

Workout of the Day:
On the minute every minute for 8 minutes: Snatch x 2 reps.
*Goal is Speed and Form
Then:
21-18-15-12-9-6-3 reps for time of:
75/55-lb. Hang squat clean thrusters
Pull-ups

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Tuesday August 16, 2016

Workout of the Day:
Shoulder Press 5-5-5-5-5 at 65% of 1 Rep Max
Then:
3 Rounds For Time Of:
Run 400 Meters
15 Power Cleans 135lbs./95lbs.

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Monday August 15, 2016

Workout of the Day:
“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is […]

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Saturday August 13, 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
80 Wall Ball 20/14
70 Sit-ups
60 KB Swings 53/35
40 Push Press 115/75

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Friday August 12, 2016

Workout of the Day:
On the minute every minute for 8 minutes:  Squat Clean + Front Squat
Then:
AMRAP in 18 minutes of:
2 Squat Cleans 225/155
4 Strict Pull-ups
6 Handstand Push-ups

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Thursday August 11, 2016

Workout of the Day:
“Active Recovery”
For time:
Row 500 meters
20 Burpee Box Jump overs
60 Sit-ups
Rest 2 minutes…then:
40 Burpees
100 Double-unders
Rest 2 minutes…then:
Run 800 meters
50 Walking Lunges

 

 

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Wednesday August 10, 2016

Workout of the Day:
Warm-up:
Run 400M (SLOW)
15 Squat snatches 75/55
Then:
4 Rounds for time of:
6 Power snatches 135/95
15 Toes to bar
40 Double-unders

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Tuesday August 9, 2016

Workout of the Day:
Every minute on the minute for 10 minutes:  Shoulder Press + Push Press + Push Jerk
Then:
21-18-15-12-9-6-3 reps for time of:
Overhead walking lunge 45/25
Burpees

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