Workout of the Day

Monday, April 30, 2018

Strength: Deadlift 3-3-3-3-3
*Climb in Weight

Workout: Complete as many rounds as possible in
10 minutes of:
10 pull-ups
10 sumo deadlift high pulls (75,55)

Saturday, April 28, 2018

Workout: You Go I Go – Rack up the Reps – Teams of 3
6 Rounds
:45 Seconds of Max Handstand Push Ups
:15 Second Rest
*One Teammate working at at Time. When a teammate you must switch.

4 Rounds of Max Double Unders
:45 Seconds of Max Double Unders
:15 Second Rest
*One Teammate working at at Time. When a teammate rests or trips up you must switch.

Conga Line
21-15-9
Squat Cleans
Ring Dips
200 Metere Run
* Conga Line style – Partner A goes through station 1 then moves forward to station 2 then partner B can start. After Partner B has completed station partner C can start.

Friday, April 27, 2018

Workout: For Time:
80/75 Airdyne
25 Kettlebell Swings (RX+ 70,53 RX 53,35)
25 Overhead Weighted Sit-ups (45,25)
2 Rounds
20/15 Calorie AD
20 Kettlebell Swings (RX+ 70,53 RX 53,35)
20 Overhead Weighted Sit-ups (45,25)
Then
80/75 Airdyne
15 Kettlebell Swings (RX + 70,53 RX 53,35)
15 Overhead Weighted Sit-ups (45,25)

Wednesday, April 25, 2018

Skill: Double Unders – 6 Rounds of
:30 Work / :30 Rest

Workout: “DIRTY 30”
For Time:
30 Box Jumps (24″,20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders