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Archive | October, 2017

Tuesday October 31, 2017

Workout of the Day:
Power Clean 3-3-3-3-3 (Touch and Go Reps)
Then:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean (135/95)
Toes to Bar

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Monday October 30, 2017

Workout of the Day:
Three Rounds for Time:
Run 800 Meters
30 Russian Kettlebell Swings (70/53)
60 Air Squats

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Saturday October 28, 2017

Workout of the Day:
In teams of 2, with 1 partner working a time, alternate each movement until you’ve completed 5 rounds of the following:

Run 400 Meters
30 Box Jumps (24/20)
15 Deadlifts 205/135

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Friday October 27, 2017

Workout of the Day:
Shoulder Press
3-3-3-3-3
Then:
4 Rounds for Time:
25 Wall Ball Shots 20/14
15 Power Cleans 115/75

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Thursday October 26, 2017

Workout of the Day:
“Active Recovery Day”
For time:
Row 1000 meters
50 Burpees
Run 1 mile
*If it is raining hard….replace mile run with 100 weighted step-ups.

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Wednesday October 25, 2017

Workout of the Day:
Run 400 Meters
25 Empty Bar Overhead Squats
Then:
As many rounds as possible in 14 minutes:
10 Pull-ups
30 Double Unders
15 Overhead Squats (95/65)

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Tuesday October 24, 2017

Workout of the Day:
5 Rounds for Time:
Run 400 Meters
10 Deficit Handstand Push-Ups
20 Kettlebell Swings (70/53)

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Monday October 23, 2017

Workout of the Day:
Every minute on the minute for 10 minutes:  Hang Squat Snatch x 2 reps.
Then:
AMRAP in 12 minutes of:
6 Hang Snatches (115/75)
10 Toes-to-Bar
12 Wall Ball Shots (20/14)

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Saturday October 21, 2017

Workout of the Day:
In Teams of 2, with 1 Partner working at a time, complete the below for time:
Row 2000 meters or Run 1 mile
100 Wall Ball Shots 20/14
60 Toes To Bar
60 Power Cleans 135/95
100 Sit-ups

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Friday October 20, 2017

Workout of the Day:
5 Rounds for time:
Run 400 meters
7 Squat Cleans 135/95
14 Pull-ups

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