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Archive | December, 2018

Friday December 14, 2018

Workout of the Day:
For time:
Camana Bay Hill Run (up and over and around over pass….)
10 Power Snatches 95/65
30 Toes to Bar
10 Hang Power Snatches 95/65
100 Double unders
10 Squat Snatches 95/65
30 Push Jerks 95/65
Camana Bay Hill Run

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Thursday December 13, 2018

Workout of the Day:
Pause Back Squats: 4-4-4-4-4 (pause 3 seconds at the bottom of every rep)
Then:
21-18-15-12-9-6-3 Reps for time of:
Overhead Lunges 45/25
Burpees
Sit-ups

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Wednesday December 12, 2018

Workout of the Day:
Bench Press: 5-5-5-5-5 (perform a set of 5 every 90 seconds)
Then:
For time:
21 Handstand Push-ups
400 Meter Run
21 Strict Pull-ups
15 Handstand Push-ups
400 Meter Run
15 Strict Pull-ups
9 Handstand Push-ups
400 Meter Run
9 Strict Pull-ups

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Tuesday December 11, 2018

Workout of the Day:
Complete as many rounds as possible in 18 minutes of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
9 KB Sumo Deadlift High-pull 53/35

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Monday December 10, 2018

Workout of the Day:
Deadlift 3-3-3-3-3 (perform a heavyish 3 rep deadlift every 90 seconds)
For time:
5 Rounds of:
10 Deadlifts 225/155
10 Toes To Bar
Then:
Run 1 mile

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Saturday December 8, 2018

Workout of the Day:
“Beach WOD”
For time:
200 Meter Shuttle Run
Swim 50 meters
30 Burpee Broad Jumps
Swim 50 meters
40 Push-ups
Swim 50 meters
50 Sit-ups
Swim 50 meters
60 Walking Lunges
Swim 50 meters
200 Meter Shuttle Run
“Class WOD”
In teams of two, with one partner working at a time, complete the following for time.
75 Deadlift (135/95)
65 Push Press (95/65)
55 Pull-ups
75 Hang Power Clean (95/65)
65 Push-ups
55 Overhead Squat (95/65)

 

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Friday December 7, 2018

Workout of the Day:
For time:
30 Box Jumps 24/20
35 Wall Ball Shots 20/14
40 Dumbbell Snatches (choose load)
45 Sit-ups
Run 400 meters
40 One Arm Dumbbell Push Jerks (same load as DB Snatch)
35 Knees to Elbow
100 Air Squats
*For the one arm dumbbell push jerks you will alternate arms every 5 reps.

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Thursday December 6, 2018

Workout of the Day:
On the minute every minute for 7 minutes: Hang Power Snatch x 2 reps.
10 Rounds For Time:
4 Hang Power Snatches 115/75
5 Burpees
6 Pull-ups

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Wednesday December 5, 2018

Workout of the Day:
For time:
Row 1000 meters
Then:
3 Rounds of:
Run 400 meters
21 Thrusters 65/45

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Tuesday December 4, 2018

Workout of the Day:
On the minute every minute for 8 minutes: Clean & Jerk x 2 reps
Then:
Complete as many rounds as possible in 15 mins of:
2 Power Cleans 225/155
4 Handstand Push-ups
16 Sit-ups

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