Workout of the Day

MONDAY, MAY 1st

A. Four sets of:

Deadlift x 3 reps @ 20X1

Rest 20 seconds

Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders

TUESDAY, MAY 2nd

A. Every 90 seconds for 12 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

WEDNESDAY, MAY 3rd

A. Weighted Pull-ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2 minutes between sets, building to today’s 1-RM

(Negative Pull-ups 5/4/2/2/2/2 reps)

Complete 10-20 Hollow Rocks between sets

B. Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict...

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MONDAY, APRIL 24th

A. Every minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute, for 4 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (135/95 lbs)

TUESDAY, APRIL 25th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Back Squat x 1 rep @ 101+%

B. For time:

30/20 Calories of Assault Bike

30 Thrusters (115/75 lbs)

30 Chest-to-Bar Pull-Ups

WEDNESDAY, APRIL 26th

A. QUALITY 15 minutes: (3 sets)

Station 1 – Rope Climb Technique Work – no...

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MONDAY, APRIL 17th

A. QUALITY 12 minutes:

2-3 Ring/Bar Muscle-ups

Handstand Hold/Walk 60 sec

L-Sit Hold accumulate 60 sec

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Power Cleans (135/95 lbs)

12 Pull-ups

12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

TUESDAY, MARCH 18th

A. In 10 minutes, complete the following 5 sets of:

Push Press

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

If the following 5 sets were successful, then...

*Set 6 - 1 rep @ 101%, new 1RM

B. 7 Rounds for Time:

7 Kettlebell Swings (70/53lbs)

14 Wall Ball (20/14lbs)

21 Ab Mat Sit-ups

WEDNESDAY, APRIL 19th

AMRAP 20 minutes, with teams of 3:

50m Sled Push (135/95lbs)

100m MB Run (30/20lbs)

200m Run

*50m Sled is one trip down and back

*100m MB Run is to end of...

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MONDAY, APRIL 10th

A. Deadlift

*Set 1 – 65% x 6 reps

*Set 2 – 75% x 4 reps

*Set 3 – 85% x 2 reps

*Set 4 – 90% x 1 rep

*Set 5 – 95% x 1 rep

*Set 6 – 100-101% x 1 rep (New 1- RM Attempt)

Rest 2 minutes between sets.

B. Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, APRIL 11th

A. Every 2 minutes, for 8 minutes (4 sets):

Shoulder Press x 6 reps @ 20X1

Active Recovery between sets: Hollow Rocks x 20 (arms down by side)

B. For max reps in 10 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14 lbs)

C. 3 rounds NOT for time of:

20 AbMat Sit-ups

Waiter Walk (Left Arm), pick load, 50 ft

Waiter Walk (Right Arm), pick load, 50 ft

* 50 ft is 1 down n back in parking lot OR curb to curb

WEDNESDAY, APRIL 12th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1...

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MONDAY, MARCH 27th

A. Every 5 minutes, for 25 minutes (5 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the five sets.

B. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

TUESDAY, MARCH 28th

TUESDAY, MARCH 28th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

WEDNESDAY, MARCH 29th

WEDNESDAY, MARCH...

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MONDAY, MARCH 20th

A.Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

B. Five rounds for time of:

40 Double-Unders

20 Kettlebell Swings (24/16lbs)

10 Ring Dips

TUESDAY, MARCH 21st

A. Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – Muscle-Up...

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MONDAY, MARCH 13th

A. Every 90 seconds for 15 minutes (10 sets):

Hang Clean + Clean + Clean

*build over the course of 10 sets

FITNESS:

A. Four sets of:

Goblet Squat x 16 reps

Single-Arm Dumbbell Press x 8 reps each

100-Meter Suitcase Carry + Waiter’s Carry

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpee Over the Bar

TUESDAY, MARCH 14th

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

*Set 6 – 95% x 2 reps

Rest 3 minutes between sets.

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Toes to Bar

15 Box Jumps (24″20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

WEDNESDAY, MARCH 15th

A. Three sets of:

Bench Press x Max reps @ BW/ .75%BW

Rest 2 minutes

B. Against a 3-minute...

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MONDAY, FEBRUARY 20th

Every 10 minutes, for 40 minutes (4 sets) for times:

  • Row 1000/ 800 Meters (IF over 2min 500m pace)
  • 9 Toes to Bar
  • 12 Chest-to-Bar Pull-Ups
  • 15 Handstand Push-Ups

Scale as needed in order to be finished by 8min mark.

TUESDAY, FEBRUARY 21st

  • A. QUALITY 15 minutes (10 sets): Power Clean + Split Jerk
  • Build over the course of the 10 sets to something heavy.
  • B. For time:
  • 50 Wall Ball (20/14 lbs)
  • 100 Double-Unders
  • 40 Wall Ball
  • 80 Double-Unders
  • 30 Wall Ball
  • 60 Double-Unders
  • 20 Wall Ball
  • 40 Double-Unders
  • 10 Wall Ball
  • 20 Double-Unders

WEDNESDAY, FEBRUARY 22nd

  • A. Every two minutes, for 10 minutes (5 sets):
  • Back Squat
  • *Set 1 – 5 reps @ 45-55%
  • *Set 2 – 5 reps @ 55-65%
  • *Set 3 – 3 reps @ 65-75%
  • *Set 4 – 2 reps @ 75-85%
  • *Set 5 – 2 reps @ 80-90%
  • Immediately...
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