Workout Of The Day

September 2, 2014

September 2nd, 2014 | No Comments

Back Squat 3×5

4RFT: Run 400m + 20 Double Unders + 10 HSPU

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September 1, 2014

September 1st, 2014 | 1 Comment

“Angie”

100 pull-ups
100 push-ups
100 sit-ups
100 squats
For time

August 30, 2014

August 30th, 2014 | No Comments

Happy Birthday, Taylor!
Happy birthday, Brooks!

Clean 5×3

“Grippler” – For time: Dumpster and back with 2x kb or 2x db, 30 reps hang power clean (135/95), Dumpster and back with 2x kb or 2x db.

* 53#/35# is ballpark  target weight, but choose a set of KBs or DBs that is challenging.

August 29, 2014

August 29th, 2014 | 2 Comments

Bench Press 3×3

100m for time: 3x Broad Jumps + 9 hand-release pushups

August 28, 2014

August 28th, 2014 | 1 Comment

Gymnastics work, then

AMRAP10: 4 donkey kicks to handstand + 4 HSPU + 12 KBS (35/53)

August 27, 2014

August 27th, 2014 | 4 Comments

Happy Birthday, Rob!

Front Squat 3×3, then

For time: 50 du + 10 burpees, 40 du + 10 burpees, 30 du + 10 burpees, 20 du + 10 burpees, 10 du + 10 burpees

*Burpee standard: full hip open at top with a jump

August 26, 2014

August 26th, 2014 | 7 Comments

Happy Birthday, Mark!

Handstand drills, then

AMRAP14: 60 cal row, 50 T2B, 40 wb (20/14), 30 cleans (135/95), 20 muscle-ups

August 25, 2014

August 25th, 2014 | 2 Comments

Happy Birthday, Sus!

Deadlift 1×3

For time: run 800 + 21 pullups, Run 400 + 15 pullups, Run 200m + 9 Pullups.  Athlete option to complete with weight vest.

** Bonus challenge:  At any point during the week, perform the following outside – “Hammer Time”- 5 RFT: 10m Spartan Tire Flip (use big tire) + 10m Sledge Hammer Slap Shot (use car-sized tire as puck).  Post time to comments.

August 23, 2014

August 23rd, 2014 | 1 Comment

“The Bear”

5 Rounds of 7 reps of the following complex:  Power Clean – Front Squat – Push Press – Back Squat – Push Press

Notes:

1) Clean must be from ground.  Clean must be finished.  You cannot combine clean/front squat.

2) Bar cannot rest on ground once you start a round

3) No time limit.  Rest as needed.

4) Post loads per round and sum of successful loads

 

August 22, 2014

August 22nd, 2014 | 1 Comment

Gymnastics work, then

For time: [Sled push 80 m (145#/100#) (to the corner of the building and back) OR 2 rope climbs], 40 wallballs (20#/14#), 30 push ups, 20 T2B, 10 box jumps (24″/20″). Repeat as needed.

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