Workout of the Day

Wednesday, August 23, 2017

Strength: Back Squat:
Set 1: 12 reps 50% of 10 RM
Set 2: 10 reps 75% of10 RM
Set 3: Max Reps of10 RM
Set 4- Adjust weight BASED on the NUMBER of reps in set 3.

Workout: As many rounds as possible in 20 minutes of:
Max Calorie Row
Every (40,32) calories, perform:
6 Strict Pull-ups
12 Toes to Bar

 

Tuesday, August 22, 2017

Strength: Deadlift: (Double Overhand Grip)
Set 1: 12 reps 50% of 10 RM
Set 2: 10 reps 75% of10 RM
Set 3: Max Reps of10 RM
Set 4: Adjust weight BASED on the NUMBER of reps in set 3

Workout: 4 Rounds for time of:
400 Meter Run
21 Hang Power Cleans (95,65)
9 Burpee Box Jumps Overs (24,20)

Monday, August 21,2015

Strength: Front Squats:
Set 1: 12 reps 50% of 10rm
Set 2: 10 reps 75% of 10rm
Set 3: Max Reps of 10rm
Set 4: Adjust weight BASED on the NUMBER of reps in set 3. Adjusted weight chart is below.

Weight Change Chart
4-6 – Decrease 5-10 lbs.
7-8 – Decrease 0-5 lbs.
9-11 – No Change
12-16 – Increase 5-10 lbs.
17+ – Increase 10-15 lbs.

Workout: As may rounds as possible in 20 minutes of:
60 Double Unders
50 ft. Walking Lunges (both hands on the head)
40 Russian Kettlebell Swings (53,35 – RX+ 70,53)

Wednesday, August 16, 2017

Strength: Back Squat:
4 Sets Climbing to a 10 rep max

Workout: As Many Rounds as Possible in 20 minutes of:
200 Meter Run
50 Meter Walking Lunges
10 Meter Burpee Broad Jumps
20 Meter Handstand Walks/40 Shoulder Taps (Alternating)

Then, immediately into:
50 Weighted Sit-ups

Tuesday, August 15, 2017

Strength: Deadlift:
4 Sets Climbing to a 10 rep max

Workout: 6 Rounds:
20 Unbroken Kettlebell Swings (53,35 – RX+70,53)
50m Overhead One-Armed Kettlebell Carry (25m Left/25m Right)
50 Unbroken Double Unders

Accessory: Accumulate 2 minutes in a banded Plank Hold

Saturday, August 12, 2017

Workout: As many rounds as possible in 25 minutes In Teams of 2, with 1 athlete working at a time:
40 Single Arm Kettlebell Snatches (53,35)
2 Rope Climbs
200 m Single Arm Farmer Carry

Accessory: Ring Plank w/Feet Elevated,  Accumulate 2 minutes