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Archive | July, 2018

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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Tuesday July 10, 2018

Workout of the Day:
Bench Press: 5-5-5-5-5
Then:
For Time:
5 Rounds for time:
50 ft Overhead Walking Lunges 45/25 lbs
21 Burpees

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Monday July 9, 2018

The Summer Challenge Winners
Job well done to everyone that completed the Summer Challenge! Two people stood out with their dedication to the this Challenge and their great results! The Challenge winners are: Emoke and Debbie! 
Workout of the Day:
“Warm Up”
AMRAP in 5 minutes of:
Run 100 Meters
30 Double Unders
Then:
70 Double-Unders
35 Pull-ups
20 Hang Squat Cleans (115/75)
10 Deficit Handstand Push-ups
Run 800 Meters
10 Deficit Handstand Push-ups
20 Hang Squat Cleans (115/75)
35 Pull-Ups
70 Double-Unders

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