Workout Of The Day

September 17, 2014

September 17th, 2014 | No Comments

Deadlift 1×5

Mitt work

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September 16, 2014

September 16th, 2014 | 2 Comments

Push Press 3×5

3rft: Run 400m, 12 reps snatch (65/45), 21 pullups

September 15, 2014

September 15th, 2014 | 6 Comments

Happy Birthday, JD!

Gymnastics Play

For time: 10 HSPU, then 10->1 Pistols, 1->10 One-Legged Burpees

** Bonus challenge:  At any point during the week, perform the following – Farmer’s Walk to dumpster and back (2x 80#/53# Banded Barbells).  Post time and number of breaks to comments.

September 13, 2014

September 13th, 2014 | 2 Comments

Front Squat 3×5

For time: Run 800m, 30 thrusters (95/65), 50 pullups

September 12, 2014

September 12th, 2014 | 1 Comment

Gymnastics Play,

Tabata ring pushups + Tabata strict ring rows + Tabata ‘mountain climbers’

September 11, 2014

September 11th, 2014 | 2 Comments

Deadlift 1×5

For time: 50 calorie row, 40 lateral hops over barbell, 30 power cleans (95/63), 20 push press (95/63). Recover, then repeat at a different weight.

September 10, 2014

September 10th, 2014 | 5 Comments

Happy Birthday, Rando!

Shoulder Press 3×5

Watch a video for this workout“Filthy Fifty”

50 Box jumps (24″)
50 Jumping pull-ups
50 Kettlebell swings (1 pd)
50 Walking lunges
50 Knees to elbows
50 Push press (45 lb)
50 Back extensions
50 Wall ball shots (20 lb)
50 Burpees
50 Double-unders
For time

*ladies rxd = 20″ box, 26# kb, 33# barbell, 14# wallball.   For all, sub Good Mornings (45#/33#) for Back Extensions

September 9, 2014

September 9th, 2014 | 2 Comments

Sled practice (pushes, drags, pulls – put in 15 min of sprint and/or heavy work)

50-30-10 reps for time of: renegade rows (either dbs or kbs) + abmat situps

* A rep can be completed with either arm; alternate arms.  All told, 45 reps left, 45 reps right.

September 8, 2014

September 8th, 2014 | No Comments

Back Squat 3×5

Every minute on the minute for 10 minutes:  1 Snatch + 2 OHS (135/95)

** Bonus challenge:  At any point during the week, perform the following – Run 1 mile as fast as you can.  Post time to comments.

September 6, 2014

September 6th, 2014 | No Comments

Pull-up strength work, then

Every 90s on the 90s for 15 min: Dumpster run + 10 goblet squats (35/53) *at end, perform 1 burpee penalty for every missed rep goblet squat.

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