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Archive | July, 2018

Tuesday July 31, 2018

Workout of the Day:
Deadlift 3-3-3-3-3 (build to a heavyish set of 3)
Then:
4 Rounds for time:
Run 400 meters
12 Deadlifts 225/155

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Monday July 30, 2018

Workout of the Day:
“Filthy Fifty Reversed”

For Time:

50 Double Unders
50 Burpees
50 Wall Balls (20/14)
50 Good Mornings
50 Push Press (45/35)
50 Knees to Elbow
50 Walking Lunges
50 Kettlebell Swings (35/26)
50 Jumping Pull-Ups
50 Box Jumps (24/20)

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Saturday July 28, 2018

Workout of the Day:
Beach WOD:
For time:
200 Meter Soft Sand Run
Then:
Swim 50 Meters
30 Burpee Broad Jumps
Swim 50 Meters
50 Walking Lunges
Swim 50 Meters
75 Sit-ups
Swim 50 Meters
75 Air Squats
Then:
200 Meter Soft Sand Run
Class WOD:
In teams of two, with one partner working at a time, complete the following for time:
Row 2000 Meters
50 Power Cleans (135/95)
150 Sit-Ups
50 Push Press (135/95)
75 Burpees Over Bar
Run 1 Mile

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Friday July 27, 2018

Workout of the Day:
Take 12 minutes to work up to a heavyish Squat Snatch.
Then:
For time:
10 Squat Snatches (95/65)
10 Bar Muscle Ups
8 Squat Snatches (115/75)
8 Bar Muscle-Ups
6 Squat Snatches (135/95)
6 Bar Muscle-Ups
4 Squat Snatches (155/105)
4 Bar Muscle-Ups
2 Squat Snatches (185/125)
2 Bar Muscle-Ups

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Thursday July 26, 2018

Workout of the Day:
Bench Press 5-5-5-5-5 @ 60-65% of 1RM
Then:
Five Rounds for Time:
20 Wall Balls (20/14)
15 Hand-Release Push-Ups

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Wednesday July 25, 2018

Workout of the Day:
Warm-Up:
Run 400 Meters
2 Minutes of Strict Ups

Then:

Three Rounds for Time:

25 Box Jumps 24/20
12 Burpees
25 Pull-Ups

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Tuesday July 24, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Power Cleans x 2 reps (touch and go).
Then:
As many rounds as possible in 15 minutes of:
4 Power Cleans (185/125)
5 Push Jerks (185/125)
50 Double Unders

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Monday July 23, 2018

Workout of the Day:
Front Squat:  4-4-4-4-4
Then:
2 Rounds for Time:
Run 1000 Meters
50 Front Squats (75/55)
35 Toes-to-Bar

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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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