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Archive | January, 2017

Thursday January 19, 2017

Workout of the Day:
“Active Recovery”
In teams of 2, with 1 partner working at a time, complete the below for time:
50 Burpees
Row 2,000 Meters
40 Burpees
Run 1 Mile
30 Burpees
100 Double-unders

 

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Wednesday January 18, 2017

Workout of the Day:
On the minute every minute for 8 minutes:
Hang Power Snatch x 2 reps.
Then:
10 Rounds for time:
3 Power Snatch 115/75
4 Strict Handstand Push-ups
5 Strict Pull-ups

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Tuesday January 17, 2017

Workout of the Day:
Shoulder Press 5-5-5-5-5 (build to a heavy set of 5)
Then:
“Jack“
Complete as many rounds as possible in 20 minutes of:
115/75 Pound Push press, 10 reps
10 KB Swings, 53/35 pounds
10 Box jumps, 24/20 inch box

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Monday January 16, 2017

Workout of the Day:
5 rounds for time of:
Run 800 meters
75/55-lb. Overhead Squats, 25 reps
75/55-lb. Hang Power Clean, 25 reps

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Saturday January 14, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete for time:
100 Pull-ups
100 Wall Ball 20/14
50 Dumbbell Snatches
100 Push-ups

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Friday January 13, 2017

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
AMRAP in 15 Minutes of:
6 Hang Clean and Jerk 115/75
8 Toes to Bar
10 Front Squats 115/75

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Thursday January 12, 2017

Workout of the Day:
“Active Recovery Day”

“Michael”
Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

 

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Wednesday January 11, 2017

Workout of the Day:

For time:
40 Power Snatches 75/55
40 Box Jumps 24/20 inches
40 Burpees
40 Push Press 75/55
40 Sit-ups
40 KB Swing 53/35
40 Push-ups
Run 400 meters

 

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Tuesday January 10, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Hang Power Clean x 2 reps
Then:
Five rounds for time of:
200 meter run
15 Hang power cleans (135/95)
30 Double-unders

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Monday January 9, 2017

“Warm-up”
Run 800 meters
20 UNBROKEN Wall Ball
Then:
7 Rounds for time:
10 Wall Ball Shots 20/14
10 Pull-ups

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