Quote
Archive | January, 2018

Friday January 19, 2018

Workout of the Day:
Back Squat 5-5-5-5-5 (build to a heavy set)
Then:
As many rounds as possible in 15 minutes:
5 Power Clean 185/125
7 Burpees
25 Double Unders

Read More

Thursday January 18, 2018

Workout of the Day:
Every minute on the minute for 12 minutes:  Squat Snatch x 1-2 reps.
Then:
10 Rounds for Time:
3 Squat Snatches (135/95)
6 Toes-to-Bar

Read More

Wednesday January 17, 2018

Workout of the Day:
“Helen”
Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups

Read More

Tuesday January 16, 2018

Workout of the Day:
“Death by Hand-Release Push-Up”
1 Hand-Release Push-Up in First Minute
2 Hand-Release Push-Ups in Second Minute
3 Hand-Release Push-Ups in Third Minute
continue as long as you are able
Then:
Five Rounds for Time:
12 Overhead Walking Lunges (45/25)
10 Weighted Push-Ups (45/25)
25 Sit-Ups

Read More

Monday January 15, 2018

Workout of the Day:
“Warm Up”
Run 400 meters
2 Minutes of Strict pull-up practice (you can do 1 pull-up or 25…we just want you to practice some.  This should NOT be anywhere near a max effort attempt)
Then:
Front Squat 3-3-3-3-3 @ 70-75% of 1 Rep Max
Then:
As many rounds as possible in 12 minutes:
Run 200 Meters
10 Hang Squat Cleans (135/95)

Read More

Saturday January 13, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Run 400 Meters as a team
50 Push Jerks (115/75)
50 Burpee Box Jump Overs (24/20)
50 Overhead Squats (115/75)
50 Burpee Box Jump Overs
50 Push Jerks (115/75)
Run 400 Meters as a team

Read More

Friday January 12, 2018

Workout of the Day:
Back Squat 3-3-3-3-3 (build to a heavy set)
Then:
For Time:
25 Dumbbell Snatches
10 Chest-to-Bar Pull-Ups
20 Dumbbell Snatches
10 Chest-to-Bar Pull-Ups
15 Dumbbell Snatches
10 Chest to Bar Pull-Ups
10 Dumbbell Snatches
10 Chest to Bar Pull-Ups
5 Dumbbell Snatches
10 Chest-to-Bar Pull-Ups

Read More

Thursday January 11, 2018

Workout of the Day:
For Time:
Row 1000 meters
Then:
5 Rounds of:
12 Push Press 95/65
15 Box Jumps 24/20 inches
Then:
Run 800 meters

Read More

Wednesday January 10, 2018

Workout of the Day:
For Time:
100 Double Unders
80 Wall Ball Shots (20/14)
60 Kettlebell Swings
40 Toes-to-Bar
20 Power Snatches (115/75)
Run 400 Meters

Read More

Tuesday January 9, 2018

Workout of the Day:
Three Rounds for Time:
Run 800 Meters
20 Power Cleans (135/95)
40 Sit-ups

Read More