Workout of the Day

Friday, October 13, 2017

Skill: Every Minute on the Minute for 10 Minutes of:
Handstand Push-ups
*Each minute advance by 1 (1-2-3-4-5-6-7-8-9-10)

Workout: For time
30 Curtis Ps (50,35)

1 Curtis P=
1 Dumbbell Squat Clean
1 Stationary lunge Right Leg
1 Stationary lunge Left Leg
1 Dumbbell Push Press

Accessory: 4×7 Barbell Bent Over Rows

Thursday, October 12, 2017

Strength: Bench Press:
Teams of 2
5×5 Climbing
Perform 15 very light weight Dumbbell Chest Flys right after each set

Workout: As Many Rounds as Possbile in 10 minutes of:
10 Pull-ups
100 Meter Run
10 Deadlifts (185,115)
100 Meter Run
10 Box Jumps (24,20)

Accessory: 5 Rounds of:
10 V-Ups
10 Tuck ups
:5 Hollow Hold

Wednesday, October 11, 2017

Strength: Overhead Squats:
Set 1-10 reps @50% of 6 Rep Max
Set 2-6 reps @75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: 3 Rounds for Time of:
21 Thrusters (95,65)
2 Rope Climbs
100 Meter Farmer’s Carry (75,50)

Accessory: 3 Position Wrist and Forearm mobility

Tuesday, October 10, 2017

Strength: Deadlift:
Set 1-10 reps @ 50% of 6 Rep Max
Set 2-6 reps @ 75% of 6 Rep Max
Set 3-Max Reps of 6 Rep Max
Set 4-Adjust weight BASED on the NUMBER of reps in set 3

Workout: As Many Rounds as Possible in 12 minutes of:
(15,10) Calorie Airdyne
16 Power Snatch (75,55)
18 Toes to Bar

Accessory: Accumulate 35 Ring Dips
and Accumulate 50 GHD Sit Ups or Ab Mat Sit Ups

Monday, October 9, 2017

Strength: Front Squats:
Set 1-10 reps @ 50% of 6rm
Set 2-6 reps @ 75% of 6rm
Set 3-Max Reps of 6rm
Set 4-Adjust weight BASED on the NUMBER of reps in set 3.

Workout: 21-15-9-21-15-9 reps for time of:
Wall balls (20,14)
Double Unders

Accessory: As a Group:
Tabata Hollow Rocks

Saturday, October 7, 2017

Workout: In teams of two, complete:
100 Burpee Box Jump-Overs (24,20)
800m Run (must carry thick short rope and stay together)
100 Front Rack Lunges (95,65) or Dumbells (50,35)
800m Run
400m Farmer’s Carry*
800m Run
*Farmer’s carry – Every 10 steps perform 10 synchronized push-ups and switch

Friday, October 6, 2017

Workout: 12-9-6 reps for time of:
Power Cleans (95,65)
Pull ups

2 minute Rest

9-6-3 reps for time of:
Power Cleans (135,95)
Chest to Bar

2 minute Rest

6-4-2 reps for time of:
Power Cleans (185,135)
Bar Muscle ups

Accessory: Accumulate 50 GHD Sit ups or 50 Ab mat Sit ups