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Archive | September, 2016

Monday September 19, 2016

Workout of the Day:
“Warm Up”
Run 1 Mile
20 Unbroken Front Squats at 75% of your bodyweight
*If 75% of your bodyweight is too much to perform UNBROKEN use 50% of your bodyweight
Then:
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 Minute of Squat Cleans
1 Minute of Push Jerks
2 Minutes of Squat Cleans
2 Minutes of Push Jerks
3 Minutes of Squat Cleans
3 Minutes of Push Jerks
*Score is total reps.

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Saturday September 17, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete:
800 meter Partner medball run 20/14
50 Burpee Box Jumps
100 Shoulder to Overhead 95/65
150 Sit ups
*Run together with your partner. When you get tired of carrying your teams medball….pass it to your partner.

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Friday September 16, 2016

Workout of the Day:
Front Squat 3-3-3-3-3 (build to a heavyish set)
Then:
5 Rounds for time:
5 Squat Cleans 165/115
10 Toes to Bar
10 Handstand Push-ups

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Thursday September 15, 2016

“Workout of the Day”
“Active Recovery Day”
Row 750 meters
Max Burpees for 1 minute
Run 800 meters
Max Burpees for 1 minute
Run 800 meters
Max Burpees for 1 minute
Score is total number of Burpees.

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Wednesday September 14, 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 the weight use an empty bar.
Then:
AMRAP in 8 Minutes of:
3 Power Snatches 135/95
9 Box Jumps 24/20

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Tuesday September 13, 2016

Workout of the Day:
On the minute every minute for 8 minutes:  Power Clean and Jerk x 2 reps (Go as heavy as you want)
Then:
4 Sets for times:
5 Hang Power Cleans 155/105
5 Push Jerks 155/105
20 Pull-ups
30 Push-ups
40 Sit-ups
REST 2 Minutes Between Rounds.

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Monday September 12, 2016

Workout of the Day:
“Warm Up”
Run 1 mile
20 Unbroken Body Weight Back Squats
*Weight has to be taken from the floor. If you cannot perform the warm up as prescribed perform the warm up at 60% of your bodyweight.
Then:
4 Rounds for time:
20 Wall Ball Shots 20/14
20 Alternating Dumbbell Snatches (pick your weight)

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Saturday September 10, 2016

Workout of the Day:
In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:
20 KB Swings 53/35
15 Air Squats
10 Power Cleans 115/75

 

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Friday September 9, 2016

Workout of the Day:
“Warm Up”
50 Double unders
20 Empty Bar Overhead Squats
Then:
21-15-9 reps for time of:
Lateral Burpees over Bar
Overhead squats 95/65
Chest-to-bar pull-ups
*If you cannot overhead squat at least an empty bar do Front Squats instead.

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Thursday September 8, 2016

 
Workout of the Day:
“Active Recovery”
Row 500 meters
75 Sit-ups
Run 400 meters
90 Second Plank
Run 800 meters
60 Second Plank
Run 400 meters

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