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Thursday August 17, 2017

Workout of the Day:
Back Squat 5-5-5-5-5 @ 65% of 1 Rep Max
Then:
For Time:
21-18-15-12-9-6-3 reps for time of:
Wall Ball Shots 20/14
Hang Power Cleans 95/65
Box Jumps 24/20

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Wednesday August 16, 2017

Workout of the Day:
AMRAP in 15 minutes of:
7 Handstand Push-ups
7 Toes to Bar
7 Kettlebell Swings (70/53)
Run 200 Meters

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Tuesday August 15, 2017

Workout of the Day:
Every minute on the minute for 7 minutes: Ground to Overhead Practice x 2 reps

Then:
In front of a clock set for 12 minutes:
1 Minute of Clean & Jerks (135/95)
1 Minute of Power Snatches (135/95)
2 Minutes of Clean & Jerks (135/95)
2 Minutes of Power Snatches (135/95)
3 Minutes of Clean & Jerks (135/95)
3 Minutes of Power Snatches (135/95)

*Score is total reps

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Monday August 14, 2017

Workout of the Day:
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

 

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Saturday August 12, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
100 Wall Ball (20/14)
80 Pull Ups
60 Burpees
40 Hang Squat Cleans (135/95)
Run 400 Meters as a team

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Friday August 11, 2017

Workout of the Day:
For time:
Row 1000 meters
30 One Arm Alternating Dumbbell Snatches
25 Burpees
25 One Arm Alternating Dumbbell Snatches
20 Burpees
20 One Arm Alternating Dumbbell Snatches
15 Burpees
15 One Arm Alternating Dumbbell Snatches
10 Burpees
10 One Arm Alternating Dumbbell Snatches
5 Burpees
*pick your own weight on the dumbbell snatches.

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Thursday August 10, 2017

Workout of the Day:
For time:
100 Double-unders
50 Push-ups
40 Toes-to-bar
30 Wall Ball Shots 20/14
Run 1 mile

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Wednesday August 9, 2017

Workout of the Day:
Every minute on the minute for 7 minutes: Clean and Jerk x 2 reps.
Then:
5 Rounds for time:
7 Power Cleans (115/75)
8 Push Jerks (115/75)
9 Chest-to- Bar Pull-Ups

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Tuesday August 8, 2017

Workout of the Day:
For Time:
Run 800 Meters
30 Back Squat (135/95)
Run 800 Meters
22 Front Squat (115/75)
Run 800 Meters
14 Overhead Squat (95/65)

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Monday August 7, 2017

Workout of the Day:
Every minute on the minute for 10 minutes:  Power Snatch + 2 Overhead Squats.
Then:
“Running Randy”
75 Power Snatches (75/55)
*Run 200 Meters each time a set is broken

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