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Archive | February, 2017

Tuesday February 28, 2017

Workout of the Day:
Every minute on the minute for 7 minutes: Power Clean x 1-2 reps
Then:
Complete as many rounds as possible in 10 minutes of:
135/95-lb. Power Cleans, 10 reps
10 Burpees

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Monday February 27, 2017

Workout of the Day:
Recovery Back Squats: 5-5-5-5-5 at 45-50% of your 1 Rep Max (GO LIGHT!)
Then:
For time:
75 Wall Ball Shots 20/14
25 Handstand Push-ups
50 Toes to Bar

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Saturday February 25, 2017

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete for time:
80 Toes to Bar
160 Air Squats
Run 1 mile
80 Air Squats
40 Toes to Bar

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Friday February 24, 2017

Workout of the Day:

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box
*Time Cap 20 minutes

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Thursday February 23, 2017

Workout of the Day:
“Active Recovery Day”
3 Sets for times of:
Run or Row 800 meters
35 KB Swings 53/35
35 Double unders
*Rest 3 mintes between sets.

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Wednesday February 22, 2017

Workout of the Day:
On the minute every minute for 8 minutes: Snatch x 1 rep (power or squat)
Then:
AMRAP in 10 minutes of:
5 Power Snatch 115/75
7 Burpees over barbell
9 Box Jumps 24/20 inch

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Tuesday February 24, 2017

Workout of the Day:
“Yeti”
For time:
25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups
“Scaled Yeti”
For time:
40 pull-ups
40 push-ups
1.5-mile run
40 push-ups
40 pull-ups
or
For time:
30 pull-ups
30 push-ups
1.5-mile run
30 push-ups
30 pull-ups

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Monday February 20, 2017

Workout of the Day:
Back Squat 5-5-5-5-5 @ 60-65 of 1RM
Then:
For time:
42 Sit-ups
115/75-lb. Squat Clean Thrusters, 21 reps
30 Sit-ups
115/75-lb. Squat Clean Thrusters, 15 reps
18 Sit-ups
115/75-lb. Squat Clean Thrusters, 9 reps

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Saturday February 18, 2017

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete for time:
60 Burpees
30 Shoulder to Overhead 135/95
60 Pull-ups
25 Shoulder to Overhead 135/95
30 Power Cleans 135/95
20 Shoulder to Overhead 135/95
10 Muscle-ups
*Sub for muscle-ups will be 20 chest to bar pull-ups or 30 Kipping pull-ups.

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Friday February 17, 2017

Workout of the Day:
On the minute every minute for 8 minutes:  Squat Clean Thruster x 2 reps.
Then:
5 Rounds for time:
7 Push-ups
7 Thrusters 135/95
7 Toes To Bar
7 Deadlifts 135/95
7 Burpees
7 Kettlebell swings 53/35
7 Pull-ups

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