Workout of the Day

MONDAY 170925

I. Warm-Up II. EMOM x 8 -1 Power Clean -1 Hang Squat Clean -1 Squat Clean III. Complete the Following For Time: 400 meter Run 21 Bar Facing Burpees 21 Squat Cleans 135/95 21 Bar Facing Burpees 400 meter Run… Read more »

FRIDAY 170922

I. Warm-Up II. In Teams of 2: Row 1,000 meters (Alt. Every 250m) -50 Box Jumps 30″/24″ -100 1-arm DB Snatches 50#/35#  -50 “Margueritas” Row 1,000 meters (Alt. Every 250m) *Scale Box Height as needed, jump HIGH* *Scale DB Snatch… Read more »

THURSDAY 170921

I. Warm-Up II. 30-20-10 Reps For Time: -20 lb. Wall Ball Shots (14#) -Kettlebell Swings 1.5 pood / 1.0 pood -20 lb. Medicine Ball Sit-ups (14#) Level III – Rx Level II – 44#/26#, Scale MB as needed Level I… Read more »

WEDNESDAY 170920

I. Warm-Up –Agility Ladder Drills II. Complete 5 Rounds: -Minute 1 = 7 HSPU + Max PVC Strict Press  -Minute 2 = Complete 100 ft. Farmers Carry (HVY) -Minute 3 = Complete 200 yard Shuttle Run -Minute 4 = Rest… Read more »

TUESDAY 170919

I. Warm-Up II. 27-21-15-9 Reps For Time: -Clean and Jerks 135#/95# -Pull-ups Level III = Rx Level II = 115#/75#, Band Assist Pull-ups  Level I = 95#/55#, Jumping Pull-ups Get Fit = 45# or less, Jumping Pull-ups III. Cool Down  

FRIDAY 170915

I. Warm-Up II.  Bench Press 2-2-2-2-2-2-2-2-2-2* *Increase weight each set as able OR *Pick a heavy weight and stay across all sets *After each set, immediately perform 15 Air Squats* III. “First to 50” -50 Assault Bike Calories For Time… Read more »

THURSDAY 170914

I. Warm-Up II. Power Snatch 2-2-2-2-2-2-2-2-2-2 III. “Dos Ochos” AMRAP 8: 8 Toes to Bar 8 Burpees *Scale TTB as needed (knees above hips, sit-ups, flagpoles) IV. Cool Down

WEDNESDAY 170913

I. Warm-Up II. Seven – 2 Minute Rounds, For Reps: 20/15 Calorie Rows Max Rep Push Jerks 175/115 *Rest 1 Minute Between Rounds* Level III – Rx Level II – 135/85 Level I – 115/65 or less Get Fit –… Read more »

WEDNESDAY 170913

I. Warm-Up II. Seven – 2 Minute Rounds, For Reps: 20/15 Calorie Rows Max Rep Push Jerks 175/115 *Rest 1 Minute Between Rounds* Level III – Rx  Level II – 135/85 Level I – 115/65 or less Get Fit –… Read more »