Workout of the Day

FRIDAY 170616

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I. Warm-Up II. Surprise Workout  “Building a strong work capacity across broad time and modal domains will help all athletes achieve their goals. For non-competitive persons, this broad and general fitness will clearly help them perform their daily activities more easily… Read more »

THURSDAY 170615

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I. Warm-Up II. Lurong Summer Challenge “High Fives Test”: 5 Minute AMRAP of: 10 Power Snatches 95/65 10 Box Jumps at 24″/20″ -Rest for 2 Minutes- 5 Minute AMRAP of: 10 Overhead Squats 95/65 10 Box Jumps at 24″/20″ Level… Read more »

WEDNESDAY 170614

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I. Warm-Up II.  “Sweaty Hands” EMOM x 20 Even Minutes Complete: -5 C2B Pull-ups / 10 Push-ups Odd Minute Complete: -15 KBS 1.5 pd. / 35# Level III = Rx Level II = 44#/26#, Chin over bar pull-ups, Scale Push-ups… Read more »

TUESDAY 170613

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I. Warm-Up II. “Jelly Donut” AMRAP 5 MIN 5 Power Cleans 135/95 25 Double Unders (sub “plate jumps”) -Rest 5 MIN- AMRAP 5 MIN 10 Calorie Row 5 Burpees Over the Rower, Lateral -Rest 5 Min- AMRAP 5 MIN 7… Read more »

MONDAY 170612

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I. Warm-Up II. Spend 20 Minutes working up to a heavy: -1 Behind the Neck (BTN) Split Jerk + 1 Overhead Squat (OHS) *Taken from the rack position* III. “Monday Funday” 5 Rounds For Time 18 Wall Ball Shots (20#/14#) Run… Read more »