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Archive | July, 2018

Saturday July 21, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Run 800 Meters
100 Dumbbell Snatches
100 Wall Ball Shots (20/14)
100 Box Jumps (24/20)
100 Burpees
Run 800 Meters

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Friday July 20, 2018

Workout of the Day:
“Cindy”
Complete as many rounds as possible in 20 minutes:
5 Pull-ups
10 Push-Ups
15 Air Squats

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Thursday July 19, 2018

Workout of the Day:
Four Rounds for Time:
Run 400 Meters
20 Weighted Step-Ups
20 Weighted Sit-Ups

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Wednesday July 18, 2018

Workout of the Day:
Push Jerk: 4-4-4-4-4
Then:
For Time:
25 Push Jerks (95/65)
20 Toes-To-Bar
20 Push Jerks (95/65)
16 Toes-to-Bar
15 Push Jerks (95/65)
12 Toes-to-Bar
10 Push Jerks (95/65)
8 Toes-to-Bar
5 Push Jerks (95/65)
4 Toes-to-Bar

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Tuesday July 17, 2018

Workout of the Day:
AMRAP in 8 minutes of:
3 Power Snatches 95/65
3 Burpees
6 Power Snatches
6 Burpees
9 Power Snatches
9 Burpees
Etc.
Rest 5 Minutes
AMRAP in 8 minutes of:
3 Clean and Jerks 95/65
3 Hand Release Push-ups
6 Clean and Jerks
6 Hand Release Push-ups
9 Clean and Jerks
9 Hand Release Push-ups

Etc.

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Monday July 16, 2018

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
For time:
Run 800 meters
Then:
5 Rounds of:
12 Wall Ball Shots 20/14
15 KB Swings 53/35
30 Double Unders
Then:
Run 800 meters

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Saturday July 14, 2018

Workout of the Day:
In Teams of two, with one Partner working at a time complete for time:
50 Back Squats 135/95
40 Pull-ups
30 Shoulder to Overhead 135/95
50 Front Squats 95/65
40 Pull-ups
30 Shoulder to Overhead 95/65
50 Overhead Squats 65/45
40 Pull-ups
30 Shoulder to Overhead 65/45

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Friday July 13, 2018

Workout of the Day:
“Warm Up”
Run 400 meters
2 Minutes of strict Pull-ups
Then:
For Time:
Row 1000 meters
50 Power Cleans 115/75
30 Pull-ups

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Thursday July 12, 2018

Workout of the Day:
Every minute for on the minute for 8 minutes: Thruster x 2 reps.
Then:
15-12-9-6-3 Reps for Time:
Thrusters (115/75 lbs)
Toes to Bar
Box Jump-Overs (24″/20″)

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Wednesday July 11, 2018

Workout of the Day:
Every Minute on the minute for 8 minutes: 1 Hang Power Snatch + 1 Hang Squat Snatch
Then:
As many rounds as possible in 12 minutes of:
Run 200 meters
15 Hang Power Snatches (95/65)

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