Workout of the Day

Thursday, January 18, 2018

Workout: “The S-ROD”
On a continuous running clock for 39 Minutes:
390 Meter Run
3 Touch and Go Power Snatches (95,65)
9 Lateral Burpees Over the Bar
3 Touch and Go Squat Snatches (95,65)
9 Pull Ups

*At the 10, 20 and 30 Minute mark perform:
Every :30 for 3 Minutes (6 Rounds)
3 Hand Release Push Ups
9 V-Ups or Abmat Sit Ups

Wednesday, January 17, 2018

Workout: As Many Rounds and Reps as Possible in 3 Minutes:
5 Handstand Push Up
5 Deadlifts (135,95)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
10 Handstand Push Up
10 Deadlifts (185,115)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
15 Handstand Push Up
15 Deadlifts (205,135)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
20 Handstand Push Up
20 Deadlifts (225,155)
15 Box Jumps – step down (24,20)
Rest 2 min
As Many Rounds and Reps as Possible in 3 Minutes:
25 Handstand Push Up
25 Deadlifts (275,175)
15 Box Jumps – step down (24,20)

Tuesday, January 16, 2018

Skill: Supersets – 5 Rounds of:
5 Kipping pull-ups + 5 Butterfly Pull-ups
20 Banded Tricep Extension

Workout: : 6 Rounds for time of:
20/16 Calories Airdyne
12 Hang Clean and Jerks (95,65)
20 ft. Walking Front Rack Lunge Steps (95,65)

Monday, January 15, 2018

Strength: Back Squats
20 reps of back squats unbroken. Add 5
lbs. to Friday’s weight.

Workout: As Many Rounds and Reps As Possible in 14 minutes of:
60 Double Unders
30 Overhead Squats (95,65)
20 Toes to Bar

Thursday, January 11, 2018

Skill: Every Minute on the Minute for 7 Minutes:
2 Chest to Bar Pull Ups + 2 Toes To Bar + 2 Bar Muscle Ups

Workout: 4 Rounds for Time of:
30 Alternating Dumbbell Power Snatches (50,35)
20 Dumbbell (10,5) Box Jumps, STEP downs (24”,20”)
10 Dumbbell Shoulder to Overhead (50,35)

Tuesday, January 9, 2018

Strength: Superset
5×4 Bench Press (Climbing)
10×4 Plyo Push-ups

Workout: Every Minute on the Minute for 3 Minutes
10 Double Unders + 10 Deadlifts(185/125)
*rest 2 minutes
As Many Rounds and Reps as Possible in 6 Minutes of:
10 Double Unders
10 Deadlifts (185/125)
20 Double Unders
10 Deadlifts
30 Double Unders
10 Deadlifts
etc. (add 10 double under each round)