Workout of the Day

Monday, January 8, 2018

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

workout: Every Minute On The Minute For 20 Minutes:
1st min – 15/12 Calorie Airdyne
2nd min – 12 Dumbbell Front Rack Lunges(50,35)
3rd – 10 Pull-ups
4th – 10 Burpee Box Jumps

Friday, January 5, 2018

Workout: “13.3 Open Workout” Repeat event from 12.4
As Many Rounds and Reps as Possible in 12 Minutes of:
150 Wall balls (20,14)
90 Double-unders
30 Ring Muscle-ups

B. 3 set Not for Time of:
20 Hollow Rocks
10 GHD Hip Extensions

Wednesday, January 3, 2018

Skill: Every Minute on the Minute for 10 Minutes
Odd :20 seconds of Kipping Pull-ups
Even :20 seconds of Toes to Bar

Workout: As Many Rounds and Reps as Possible in 12 Minutes of:
3 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
6 calories Airdyne
8 Pistols (alternating legs)
6 Power Snatches (95,55)
*add 3 calories each round

Tuesday, January 2, 2018

Strength:Back Squats
Find 60% of your 1RM. Then do 20 reps
of back squats unbroken.

Workout: 5 Rounds for time
DB DT (50,35)
12 Deadlifts
9 Hang power clean
6 Push jerk

Saturday, December 30, 2017

Workout: 20 Rounds for Time of:
Teams of 2
P1: 30 Double Unders
10 Dumbbell Bench Press (50,35)
5 Toes to Bar
P2: Airdyne for MAX calories
*partners switch after each partner
completes the triplet

Thursday, December 28, 2017

Workout: As Many Rounds and Reps as Possible in 7 Mins. of:
2 deadlifts (185/125)
2 Burpee Box Jump Overs (24,20)
4 deadlifts
4 Burpee Box Jump Overs
Etc. Adding 2 reps every completed round till the end of the 7 Mins.
Rest 5 minutes
For Time: Complete how far you made it through the ladder in the first part and see if you can go faster than 7 Mins.