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Archive | April, 2017

Saturday April 29, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete as many rounds as possible in fifteen minutes of:
10 Deadlift (135/95)
10 Burpees
10 Hang Power Clean (135/95)

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Friday April 28, 2017

Workout of the Day:
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
*Score is total reps from all 32 intervals.

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Thursday April 27, 2017

Workout of the Day:
“Active Recovery Day”
For Time:
Run 800 Meters
50 Weighted Sit-ups
Run 800 Meters
40 Toes to bar
Run 800 Meters
50 Sit-ups

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Wednesday April 26, 2017

Workout of the Day:
On the minute every minute for 18 minutes, alternate between the following
movements/repetitions.
5 Touch and Go Power Snatches 95/65
10 Wall Ball (20/14)
10 Russian Kettlebell Swings (70/53)
*Minute 1: 5 Snatches, Minute 2: 10 Wall Ball, Minute 3: 10 Kettlebell Swings, etc.)
Then:
Every minute on the minute for seven minutes:
3 Shoulder Press @ 75%

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Tuesday April 25, 2017

Workout of the Day:
For time:
Run 1000 meters
15 Bar Muscle-ups
Run 800 meters
25 Chest to Bar Pull-ups
Run 400 meters
35 Pull-ups

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Monday April 24, 2017

Workout of the Day:
Warm Up:
15 Minutes of Clean & Jerk Technique Practice
*Do NOT exceed 70% of your 1 Rep max during your practice time.
Then:
“Grace”
For Time:
30 Clean & Jerks (135/95)

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Saturday April 22, 2017

Workout of the Day:
Just a reminder that we will be running two workouts tomorrow: a beach WOD at Governor’s Beach at 8am and our normal gym WOD at 9am!
Beach Workout:
Swim 50 meters
25 Burpee Broad Jumps
Swim 50 meters
50 Sit-ups
Swim 50 meters
75 Squats
Swim 50 meters
200 meter Soft sand run
Gym Workout:
In teams of two, with one partner working at a time, alternate movements until you’ve complete 16 rounds total of:
5 Burpee Box Jumps (24/20)
10 Push Press (115/75)
15 Air Squat

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Friday April 21, 2017

Workout of the Day:
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups (sub 6 Pull-ups)
4 Handstand Push-ups (sub: 8 Push-ups)
8 KB Swings 70/53

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Thursday April 20, 2017

Workout of the Day:
“Active Recovery Day”
Five Sets for times of:
Run 400 meters or Row 400 meters
12 Burpee Box Jump Overs
12 EMPTY BAR Overhead Squats
*Rest 3 Minutes Between Sets

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Wednesday April 19, 2017

Workout of the Day:
Warm Up:
25 Wall Ball
12 Strict Pull-ups
Then:
Five Rounds for Time of:
10 Power Snatch (95/65)
15 Wall Ball (20/14)
Run 200 meters

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