Workout Of The Day

January 30, 2015

January 30th, 2015 | 1 Comment

Bench Press 3×5

4RFT: 200m Sprint + 10 reps Deadlift*

*Approximately 75% of last 1×5 DL; scale as appropriate.

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January 29, 2015

January 29th, 2015 | 2 Comments

Gymnastics Play

AMRAP15: 3, 6, 9, 12, 15… Goblet Squat (53#/35#) + KBS (53#/35#)

January 28, 2015

January 28th, 2015 | 3 Comments

Back Squat 3×5

For Time: 500m Row + 30 Burpees.

*Athlete option to repeat once more, resting as needed between sets.

January 27, 2015

January 27th, 2015 | 3 Comments

Agility Work, then Death by 10m Shuttle (Go +1 every 30s instead of every 60s)

For time: 10->1 Dead-Hang Pullups + 1->10 Ring Dips

January 26, 2015

January 26th, 2015 | 1 Comment

Deadlift 1×5

On the minute for 10 min: 10 Hand-release Pushups + Max reps Double-Unders. (Score is total reps DU)

January 24, 2015

January 24th, 2015 | No Comments

Push Press 3×5

5RFT: 10 Lateral Hops Over KB+ 20 KBS (53#/35#) + Dumpster Run

January 23, 2015

January 23rd, 2015 | 1 Comment

Gymnastics Play

Against a 12 Minute Clock: Dumpster run + 40 T2B + 30 Wallballs (20″/14″) + 20 Cleans (135#/95#) + AMRAP Muscle-Ups in time remaining

January 22, 2015

January 22nd, 2015 | 2 Comments

Overhead Squat 3×5

AMRAP20: 5 HSPU + 10 Pistols + 15 Box Jump (24″/20″)

Compare to July 24, 2014.

January 21, 2015

January 21st, 2015 | 1 Comment

Happy Birthday, Marco!

Gymnastics Play

“Hamburguesa”

For time:
5 Pull-ups
10 Push-ups
15 squats
200m Run
21 Kettlebell Swings
12 Pull-ups
400m Run
75 Wall Balls
400m Run
12 Pull-ups
21 Kettlebell Swings
200m Run
15 squats
10 Push-ups
5 Pull-ups

January 20, 2015

January 20th, 2015 | 1 Comment

Deadlift 1×5

21-15-9 Reps For Time: Front Squat * + Bar-facing Burpees

*Approximately 75% of 5RM Front Squat; scale accordingly.  Barbells start from ground.

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