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Archive | January, 2019

Tuesday January 22, 2019

Workout of the Day:
Bench Press 5-5-5-5-5
Then:
“Helen”
3 Rounds For Time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Monday January 21, 2019

Workout of the Day:
Back Squat 5-5-5-5-5
Then:
For time:
Run 400 meters
30 Handstand Push-ups
40 Toes to Bar
30 Push Press (95/65)
40 Front Squats (95/65)

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Saturday January 19, 2019

Workout of the Day:

In teams of two, with one partner working at a time, complete as many rounds as possible in fifteen minutes of:
10 Deadlift (135/95)
10 Burpees
10 Hang Power Clean (135/95)

 

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Friday January 18, 2019

Workout of the Day:
4 Rounds, 1 minute at each station:
Chest to Bar Pull-ups
Rowing (calories)
Sit-ups
Air Squats
Rest
*Score is total reps

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Thursday January 17, 2019

Workout of the Day:
On the minute every minute for 7 minutes: Power Clean + Hang Power Clean.
Then:
For time:
Run 1080 meters (Camana Bay hill)
10 Power Cleans 135/95
10 Power Cleans 185/125
10 Power cleans 225/155
100 Double Unders

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Wednesday January 16, 2019

Workout of the Day:
10 Rounds for time of:
10 Wall Ball Shots 20/14
1 Minute Plank Hold
10 Box Jumps 24/20

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Tuesday January 15, 2019

Workout of the Day:
AMRAP in 7 minutes of:
10 Push Press 135/95
10 Pull-ups
Rest 5 minutes
Then:
AMRAP in 7 minutes of:
10 Push-ups
10 Toes to Bar

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Monday January 14, 2019

Workout of the Day:
3 Rounds for time:
Run 400 meters
10 Overhead Squats 135/95
20 Alternating One Arm Dumbbell Snatches
*Choose your own load on the Dumbbell Snatches

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Saturday January 12, 2019

Workout of the Day:
“Beach WOD”
Sand Sprints
4 x 50 Meter Sprints
Rest 1 minute between sprints.
Then:
AMRAP in 20 minutes of:
Swim 50 meters
5 Burpees
10 Push-ups
15 Walking Lunges
“Class WOD”
In teams of 2, with 1 partner working at a time, complete for time:
Run 1080 meters as a team (Camana Bay Hill Run)
60 Pull-ups
60 KB Swings 53/35
Run 1080 meters as a team (Camana Bay Hill Run)
50 Pull-ups
50 KB Swings 53/35

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Friday January 11, 2019

Workout of the Day:
Bench Press: 3-3-3-3-3
Then:
5 Rounds for time:
8 Clean and Jerks 135/95
30 Air Squats

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