Workout of the Day

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MONDAY, MAY 22nd

A. Four sets of:

Deadlift x 10 reps @ 2011 - 50-60%

GHD supine hold x :30-:60

Rest 1-2 minutes between sets

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

TUESDAY, MAY 23rd

A. Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 1-2 minutes between sets

B. In teams of two, complete four rounds for time of:

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

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

WEDNESDAY, MAY 24th

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

Row 250 Meters

5 Strict Handstand...

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MONDAY, MAY 15th

Shoulder Press

A. Four sets of:

Shoulder Press x 6 reps @ 20X1

Stay at 60-70% for all four sets

Hollow Rocks x 30-45 seconds

Metcon (Time)

B. In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint/ 20/15 Cals on Assault Bike

10 Push Presses (155/105 lbs)

TUESDAY, MAY 16th

Deadlift

A. Four sets of:

Deadlift x 5 reps @ 30X1

Stay at 70-75% for all four sets

Tall Box Jumps x 10 reps

(jump up, then step down on these)

Metcon (AMRAP - Rounds and Reps)

B. Complete as many rounds and reps as possible in 15 minutes of alternating rounds with partner:

10 Power Cleans (155/105 lbs)

10 Burpees

WEDNESDAY, MAY 17th

Front Rack Lunge

A. Four sets of:

Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1

Handstand Push-Ups x Max reps OR Max Effort Handstand Hold

Metcon (Time)

B. Four rounds for time...

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MONDAY, MAY 8th

Push Press

A. *Set 1-2 --5 reps, approx 70-75% 1RM

*Sets 3-4, --3 reps, approx 80-85% 1 RM

B. In teams of 3, complete three rounds for time of:

15 Thrusters (95/65lbs)

20 Box Jumps (24/20")

400 Meter Run

Partner A does Thrusters, Partner B does Box Jumps, Partner C Rests. Rotate through the Thrusters and Box Jumps until everyone has completed, then complete 400m Run together.

TUESDAY, MAY 9th

Clean

A. In 15 minutes, complete four sets of:

Clean x 1.1.1

B. Three sets for time, with partner:

AMRAP Cal Row, while partner completes...

20 KB Goblet Squats (24/16kg)

20 Kettlebell Swings (24/16kg)...

Then switch tasks

Rest 2 minutes ( or while 2 other athletes use rower and complete their set)

WEDNESDAY, MAY 10th

Back Squat

A. Three sets of:

Back Squat x 6 reps @ 32X1, approx 55-60% of 1RM

Wall Slides x 5 reps @ 3030

B. Complete as many...

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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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