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Archive | October, 2016

Wednesday October 19, 2016

Workout of the Day:
For time:
Run 1 mile
20 Snatches 95/65
20 Burpees over barbell
15 Snatches 95/65
15 Burpees over barbell

 

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Tuesday October 18, 2016

Workout of the Day:
Shoulder Press 5-5-5-5-5 (as heavy as possible)
Then:
“Helen”
Three Rounds for time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Monday October 17, 2016

Workout of the Day:
“Warm Up”
4 Rounds:
Run 400 meters
5 Bodyweight Back Squats
Then:
5 Rounds for time:
8 Clean and Jerks 135/95
30 Air Squats

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Saturday October 15, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
Run 800 meters
42 Thrusters 95/65
42 Toes to Bar
Run 400 meters
30 Thrusters 95/65
30 Toes to Bar
Run 200 meters
18 Thrusters 95/65
18 Toes to Bar

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Friday October 14, 2016

Workout of the Day:
On the minute every minute for 10 minutes:  Front Squat x 2 reps.
Then:
10 rounds for time of:
95/65-lb. power cleans, 7 reps
95/65-lb. front squats, 7 reps
95/65-lb. push jerks, 7 reps

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Thursday October 13, 2016

Workout of the Day:
“Active Recovery”
Row 500 meters
60 Burpees
50 Double-unders
40 Walking Lunges
Run 400 meters

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Wednesday October 12, 2016

Workout of the Day:
“Warm Up”
4 Rounds:
Run 400 meters
5 Snatches at 50% of your bodyweight
Then:
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75/55-lb. power snatches, 15 reps

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Tuesday October 11, 2016

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
Run 200 meters

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Monday October 10, 2016

Workout of the Day:
“Warm Up”
2 Rounds:
Run 800 meters
10 Front Squats @ 75% of your bodyweight
Then:
21-15-9 Reps for time of:
Hang Squat Clean 135/95
Toes to Bar

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Saturday October 8, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
“Fran”
21-15-9 reps for time of:
Thrusters
Pull-ups
Then:
“Helen”
3 Rounds for time of:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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