Workout of the Day

FRIDAY 170616

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

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

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

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

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 »

FRIDAY 170609

I. Warm-Up II.  With a Partner, Complete 10 Rounds, Alternating Each Round: EMOM x 2 Minutes -7 Deadlifts (athlete chooses weight) -12 Burpees (as fast as possible) *Score each round’s time individually and compare* Note: *Go as hard and fast… Read more »

THURSDAY 170608

I. Warm-Up II. “Cindy Wants Revenge” AMRAP 12:  Level III 30 Calorie Row Then 2 Rounds of: 5 Pull Ups 10 Hand Release Push Ups 15 Air Squats Level II  30 Calorie Row Then 2 Rounds of: 5 Jumping Pull… Read more »

WEDNESDAY 170607

I. Warm-Up II.Bench Press – 1 Rep Max III. With a running clock 3 Rounds For Reps: Max reps of KBS, 53/35 in 40 seconds, rest :20 Max reps of Box Jumps (24″/20″) in 40 seconds, rest :20 (20″/16″/12″) Max reps… Read more »

TUESDAY 170606

I. Warm-Up II. “Tri-Train” A. In a 10 Minute Window, Complete: -1 Mile Run  B. In a 10 Minute Window, Complete: -1.5 Mile Bike C. In a 10 Minute Window, Complete: -2K Row *Rest the remainder of 10 minute window then… Read more »

MONDAY 170605

I. Warm-Up II. “Shoulder Biathalon” For Time: Run 400m  -18 Shoulder to Overhead 135/95 Run 400m -15 Shoulder to Overhead 135/95 Run 400m -12 Shoulder to Overhead 135/95 Level III = Rx Level II = 115#/75# Level I = 95#/55#… Read more »