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Archive | July, 2017

Wednesday July 19, 2017

Workout of the Day:
Deadlift 3-3-3-3-3
Then:
AMRAP in 10 minutes of:
10 Box Jumps (24/20)
15 KB Swings (53/35)
10 Push-ups

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Then & Now: Celene Crance

Celene Crance

Left: July 2013 | Right: November 2016

 

We all come from somewhere. Meaning, we all have our own beginning, our own starting point that got us to the place we are today, especially when it comes to our journey in health and fitness. It is too true that society constantly flashes advertisements of ‘quick fixes’ or ‘easy dieting’ that guarantees us to achieve our desired goals within a matter of weeks, sometimes days. But the actual truth […]

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Tuesday July 18, 2017

Workout of the Day:
For Time:
Run 800 Meters
60 Toes-to-Bar
Run 800 Meters
60 Chest-to-Bar Pull-ups
Run 800 Meters
60 Push-ups

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Monday July 17, 2017

Workout of the Day:
Front Squat 3-3-3-3-3 (build to a heavy set)
Then:
Burpee Karen
For Time:
150 Wall Ball Shots*
*perform 5 burpees each time you drop the ball

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Saturday July 15, 2017

Workout of the Day:
In teams of 3, with 1 partner working at a time, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95)
6 Burpee Box Jump Overs (24/20)
Rest 5 Minutes, then:
Complete as many rounds as possible in 15 minutes of:
10 Pull Ups
20 Kettle Bell Swings (53/35)

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Friday July 14, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Snatch Practice x 1-3 reps (go light)
5 Rounds for Time:
30 Double Unders
30 Sit-ups
5 Squat Snatches (135/95)

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Thursday July 13, 2017

Workout of the Day:
4 Rounds for time:
Run 400 meters
21 KB Swings 70/53
21 Box Jumps 24/20

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Wednesday July 12, 2017

Workout of the Day:
For time:
Row 1000 meters
50 Pull-ups
40 Thrusters 95/65
30 Burpees over the Barbell
20 Muscle-ups
*Muscle-up subs: 20 Bar Muscle-ups, 20 Kipping Pull-ups, 20 Chest to Bar Pull-ups, or 20 Strict Pull-ups.

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Tuesday July 11, 2017

Workout of the Day:
On the minute every minute for 10 minutes: Clean and Jerk Practice x 2 reps.
Then:
Four Rounds for Time:
Run 400 Meters
10 Clean and Jerks (135/95)

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Monday July 10, 2017

Workout of the Day:
“Death by Handstand Push-Ups”
1 Handstand Push-Up in first minute
2 Handstand Push-Ups in second minute
3 Handstand Push-Ups in third minute…
continue as long as you are able
Sub/Scale:
“Death by Push-Up”
Start with 1 Push-Up, add a rep each minute until you are no longer able to continue
(If you are really good at Push-ups….start with 2 Push-Ups, add two reps each minute until you are no longer able to continue)
Then:
5 Rounds for time:
15 Back Squats 95/65
12 Toes to Bar
9 Burpees

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