Workout of the Day

Saturday, June 24, 2017

Skill: Partner Flight Simulator for time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5:
Unbroken Double Unders or Singles (scaled)

Workout: For time
Teams of 2:
25 Wall Balls (20,14)
9 Squat Cleans (135,95)
18 Bench Press (155,105)
25 Wall Balls
7 Squat Cleans (155,105)
14 Bench Press
25 Wall Balls
5 Squat Cleans (165,115)
10 Bench Press

 

Thursday, June 22, 2017

Strength: Tempo 4X1X1 (4 secs down, 1 sec hold, explode up, 1 sec @ the top)
Back Squat – 2 sets of 12
Front Squat – 1 set of 12

Workout: For Reps:
1 min of Double Unders
1 min of Dumbbell Snatches,alt (50,35)
2 min of Double Unders
2 min of Dumbbell Snatches
3 min of Double Unders
3 min of Dumbbell Snatches

Accessory: Not for Time: Accumulate 100 Pull Thrus

Wednesday, June 21, 2017

Strength: 15 Minutes to build to a heavy Split Jerk

Workout:0-10 mins: 1 mile Run or 2,000 Meter Row + Max Power Cleans (135,95)
10-13 mins: Rest
13-20 mins: 800 Meter Run or 1,000 Meter Row + Max Push Jerks (115,80)
20-23 mins: Rest
23-27 mins: 400 Meter Run or 500 Meter Row + Max Thrusters (95,65)

Accessory: Stretch

Tuesday, June 20, 2017

Skill: 3 Rounds of:
Every :10 for 3 Rounds of: (30 secs for work/30 secs of rest)
1 Tuck-up
1 V-up
1 Straddle-up
1 Hollow hold – until you hit 10 seconds

Workout: “Dave”
6 Rounds for time of:
7 Chest to Bars Pull-ups
9 Toes to Bar
20 Overhead Squats (95,65)

Happy Birthday Dave!

Saturday, June 17, 2017

Workout: In Teams of 2

1 Mile Run 

Then, 1 Round of:

60 Power Snatches(75,55)+ Partner Overhead Barbell Hold  (135,95)

(100,80) Calories Airdyne + Partner Weighted Box Push

60 Synchronized Burpee Pull-ups

400 m Dumbbell Farmers Carry  (100,70)

Friday, June 16, 2017

Strength: Bench Press:
8 x 3, Climbing

Workout: As many rounds as possible in 12 minutes of:
Run 200 Meters
50-ft. Handstand Walk or :30 Handstand Hold

Accessory: Not For Time:
Accumulate 30 Ring Dips

Thursday, June 15, 2017

Workout: “Jess”

Every :30 for 6 minutes of:
4 Power Snatches (95,65)
5 Push-ups
6 Abmat sit-ups

– Rest 5 minutes

As many rounds as possible in 15 Minutes of:
25 Wall Balls (20,14)
8 Bar Muscle-ups
25 Wall Balls
6 Bar Muscle-ups
25 Wall Balls
4 Bar Muscle-ups
25 Wall Balls
2 Bar Muscle-ups

Happy Birthday Jess!

Wednesday, June 14, 2017

Skill: 3 sets:
2-3 reps of Weighted Pull-Up
*rest 15-20 seconds
Max Rep Strict Pull-Ups
*rest 15-20 seconds
L-Sit Hang x 30-45 seconds (accumulated)
*rest 2 minutes

Workout: For time:
(100,80) Calories Airdyne
1-Mile Run
(50,40) Calories Airdyne
800 Meter Run

Accessory: Tabata Hollow Rocks