Workout of the Day

MONDAY 171120

I. Warm-Up II. “Amanda”  9/7/5 – Muscle Ups – Squat Snatches (135/95) Level III = Rx Level II = 115/75, Band Assisted Pull-ups x 2 Level I = 95/55 or less Jumping Pull-ups x 2 GetFit = 45# or less,… Read more »

THURSDAY 171116

I. Warm-Up II. 3 Sets of 50 Calorie Rows* *Score Each Row separately.  Observe the difference in times* *Rest the amount of time it took you to row 50* III. Planks  -2 Sets of :90 Hold IV. Turkish Get-ups 3… Read more »

WEDNESDAY 171115

I. Warm-Up -Dynamic/General –YTW Shoulder Warm-Up II. Single Arm DB/KB Strict Press 3×8 Each Arm *Increase weight or stick with one weight that is challenging for you III.  7 Rounds For Time: -10 Pull-ups -10 Wall Ball Shots 20/14* *Scale… Read more »

TUESDAY 171114

I. Warm-Up  II. “Operation” 20 Minute AMRAP 17 Box Jumps 24″/20″ 11 Power Cleans 95/65 14 Hand Release Push-ups Level III = Rx Level II = 75/55, 20″/16″ Level I = 65/45 or less, 16″/12″ or less III. Cool Down… Read more »

MONDAY 171113

I. Warm-Up II. Back Squat 3/3/3/3/3 @ 90% of 1RM III. 3, 3 Minute AMRAPs: -3 Front Squats 135#/95# -6 KBS (1.5/1.0 pood) -9 Sit-ups *Rest 1 Minute b/n AMRAPs* Level III = Rx Level II = 115/75 Level I… Read more »

FRIDAY 171110

For Time “Brave Heart” Run 600 meters -52 Wall Ball Shots 20#/14# -40 AbMat Sit-ups -25 Burpees -20 Power Cleans 185#/125# Level III = Rx Level II = 155#/105# Level I = 135#/85#  Get Fit = 75# or less This… Read more »