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Archive | September, 2016

Friday September 30, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Hang Squat Clean x 2 reps (heavyish)
Then:
5 Rounds for time:
5 Power Cleans 205/135
3 Rope Climbs
10 Handstand Push-ups

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Thursday September 29, 2016

Workout of the Day:
“Active Recovery”
For time:
Run 800 meters
50 Burpees
Run 800 meters
100 Double-unders

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Wednesday September 28, 2016

Workout of the Day:
“Warm up”
Run 1 mile
20 Empty Barbell Squat Snatches
Then:
Complete as many rounds as possible in 16 minutes of:
95/65 Pound Squat Snatch, 10 reps
10 Push-ups
10 Toes to Bar

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Tuesday September 27, 2016

Workout of the Day:
4 rounds for time of:
30 Kettlebell Swings (53/35)
30 Burpees
30 Sit-ups

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Monday September 26, 2016

Workout of the Day:
“Warm Up”
Run 1 mile
20 Unbroken Thrusters 135/95
*If you need to scale use 95/65 or 75/55.
Then:
5 Rounds for time:
5 Ring Muscle-ups
7 Handstand Push-ups
9 Front Squats 135/95
*If you cannot do ring muscle-ups, perform 6 Bar muscle-ups, 12 Chest to bar pull-ups, or 15 Kipping pull-ups.

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Saturday September 24, 2016

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete for time:
40 Hang Power Clean 135/95
40 Burpees over barbell
30 Hang Power Clean 115/75
30 Burpees over barbell
20 Hang Power Clean 95/65
20 Burpees over barbell
100 Overhead Squats 95/65

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Friday September 23, 2016

Workout of the Day:
On the minute every minute for 8 Minutes:  Front Squats x 2 reps at 70-75% of your 1 rep max.
Then:
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95/65-Pound Thruster
Pull-ups

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Thursday September 22, 2016

Workout of the Day:
“Active Recovery Day”
In teams of two, with one partner working at a time, complete the below not for time:
Row 4000 meters
250 Sit-ups
Run 2 miles

 

 

 

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Wednesday September 21, 2016

Workout of the Day:
“Warm Up”
Run 1 mile
20 Power Snatches at 50% of your bodyweight
*If you cannot perform the Snatches at 50% of your bodyweight, use an empty bar.
Then:
21-18-15-12-9-6-3 reps for time of:
75/55-lb. Power Snatches
Sit-ups
Burpees

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Tuesday September 20, 2016

Workout of the Day:
On the minute every minute for 8 minutes: Hang Power Clean x 2 reps
Then:
AMRAP in 15 minutes of:
5 Chest to Bar Pull-ups
7 Hang Power Cleans 115/75
9 Push-ups

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