Workout Of The Day

August 27, 2014

August 27th, 2014 | 2 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

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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.

August 21, 2014

August 21st, 2014 | 3 Comments

Back Squat 3×3

2RFT: Dumpster and back with 2x kb or 2x db + 25 ring dips

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

August 20, 2014

August 20th, 2014 | 1 Comment

Ring work, then

FT: 400m Run + 75 Chest to bar Pull-ups + 400m Run

August 19, 2014

August 19th, 2014 | 2 Comments

Hang Snatch technique work/warmup, then EMOM5: 1 hang snatch.

AMRAP8: 15 DL (225#/155#) + 15 Box Jumps (24″/20″)

August 18, 2014

August 18th, 2014 | 3 Comments

Shoulder press 3×3

Mitt Play

** Bonus challenge:  At any point during the week, perform the following – “Devil’s Trip”- 6 Rounds: 30 Second Full Sprint / 150 seconds off for Calories. Alternate Airdyne and Concept2 (3 rounds each)  Post total cals to comments.

August 16, 2014

August 16th, 2014 | 1 Comment

Gymnastics work, then

AMRAP15:  5 HSPU, 15 squats, 5 deadlifts (155#/108#), 15 KBS (53#/35#)

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