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Archive | December, 2016

Tuesday December 20, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Front Squat x 2 reps.
Then:
For time:
10 Squat Cleans 135/95
50 Doulbe unders
8 Squat Cleans
40 Double unders
6 Squat Cleans
30 Double unders
4 Squat Cleans
20 Double unders
2 Squat Cleans
10 Double unders

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Monday December 19, 2016

Workout of the Day:
“Daniel”
For time:
50 pull-ups
400-meter run
95/65-lb. thrusters, 21 reps
800-meter run
95/65-lb. thrusters, 21 reps
400-meter run
50 pull-ups

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Saturday December 17, 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
70 Sit-ups
60 Burpees
50 KB Swings 53/35
40 Push Press 115/75

 

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Friday December 16, 2016

Workout of the Day:
On the minute every minute for 10 minutes:  Power Clean x 1 Rep (build every 1 to 2 minutes)
Then:
AMRAP in 15 minutes of:
2 Power Cleans 225/155
4 Handstand Push-ups
6 Toes to Bar

 

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Thursday December 15, 2016

Workout of the Day:
“Active Recovery”
AMRAP in 8 minutes of:
14 Weighted Step ups (choose your own weight)
7 Push-ups
Rest 2 minutes
AMRAP in 8 minutes of:
8 Air Squats
8 Burpees
Rest 2 minutes
AMRAP in 8 minutes of:
4 Strict Pull-ups
20 Double unders

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Wednesday December 14, 2016

Workout of the Day:
On the minute every minute for 8 Minutes: Power Snatch x 2 reps.
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 December 13, 2016

Workout of the Day:
“Warm Up”
Run 400 meters
50 Double unders
Run 200 meters
Then:
For time:
Row 500 Meters
20 Clean and Jerks 155/105
Run 400 Meters

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Monday December 12, 2016

Workout of the Day:
Back Squat 10-10-10
Then:
3 rounds for time of:
Run 400 meters
15 pull-ups
50 squats
15 pull-ups

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Saturday December 10, 2016

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete for time:
42 Power Cleans 135/95
42 Weighted Push-ups 35/15
30 Power Cleans
30 Weighted Push-ups
18 Power Cleans
18 Weighted Push-ups
200 Double unders

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Friday December 9, 2016

Workout of the Day:
On the minute every minute for 10 minutes:  Thruster x 1 rep.
*Increase weight every one to two lifts.
Then:
AMRAP in 15 minutes of:
5 Thrusters 115/75
7 KB Swings 53/35
9 Box Jumps 24/20 inch

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