Workout of the Day

Wednesday, January 31, 2018

Strength: Back Squats
20 Reps of Back Squats Unbroken. Add 5
lbs. to last week’s weight.

Workout: 8 Rounds For Time of:
8 Handstand Push Ups (Open Standard)
8 Kettlebell Swings (53,35)
8 Goblet Squats (53,35)

Thursday, January 25, 2018

Workout: For time:
Row 1000 Meters Moderate
*rest 40 Seconds
Row 500 Meters Hard
*rest 40 Seconds
Row 250 Meters Sprint
*rest 2 Min
Row 800 Meters Moderate
*rest 40 Seconds
Row 400 Meters Hard
*rest 40 Seconds
Row 200 Meters Sprint
*rest 2 Min
Row 600 Meters Moderate
*rest 40 Seconds
Row 300 Meters Hard
*rest 40 Seconds
Row 150 Meters Sprint
*rest 2 Min
Row 400 Meters Moderate
*rest 40 Seconds
Row 200 Meters Hard
*rest 40 Seconds
Row 100 Meters Sprint
*rest 2 Min
Row 200 Meters Moderate
*rest 40 Seconds
Row 100 Meters Hard
*rest 40 Seconds
Row 50 Meters Sprint

Wednesday, January 24, 2018

Skill: Every Minute on the Minute for 6 Minutes:
4 Kipping Handstand Push Ups + 2 strict Handstand Push Ups

Workout: As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
12 Sumo Deadlift High Pull (95,65)
6 Box Jump Overs (24,20)
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
8 Sumo Deadlift High Pull (115,75)
6 Box Jump Overs
*Rest 3 Minutes
As Many Rounds and Reps as possible in 5 Minutes of:
Buy in: 100 Double Unders
4 Sumo Deadlift High Pull (135,95)
6 Box Jump Overs

Monday, January 22, 2018

skill: Every :90 seconds for 6 Rds.
4 Kip Swings + 4 pull-ups + 1 Bar Muscle Up
Every Minute on The Minute for 3 Minutes of
:30 second – Hollow rocks

Workout “18.Zero”
21-15-9 reps for time of:
Dumbbell snatches (50,35)
Burpees jumping over the dumbbell

Saturday, January 20, 2018

Workout: As Many Rounds and Reps as Possible in 30 Minutes of:
Teams of 2, Ladder style by 3’s:
3 Kettlebell Swings (53,35)
3 Box Jump Overs (24,20)
3 Wall Balls (20,14)
6 Kettlebell Swings
6 Box Jump Overs
6 Wall Balls
9 Kettlebell Swings
9 Box Jump Overs
9 Wall Balls
etc. adding 3 reps till the 30 Minute time cap. Each Athlete must complete the round before they can move on to the next set of reps.