Workout Of The Day

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.

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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#)

August 15, 2014

August 15th, 2014 | 1 Comment

Back Squat 3×3

Tabata: box jumps (24″/20″) + wall balls (20#/14#) + starfish-crunch*

*(http://www.youtube.com/watch?v=hrYZEUyHYvY)

August 14, 2014

August 14th, 2014 | 1 Comment

Sled work (sprints, rope pulls), then

EMOM5: 5 HPC (145/100) + max reps lateral hop burpees over barbell (full hip extension on burpee jump);

rest 4 min, then EMOM5: 5 PJ (115/78) + max reps lateral hops over barbell

August 13, 2014

August 13th, 2014 | 2 Comments

Deadlift 1×3

AMRAP12: 7 Front squats (65/95) + 3 Muscle-ups + 100 Double-unders

August 12, 2014

August 12th, 2014 | 3 Comments

Bench Press 5×3

5RFT: 10 Push Ups + 10m Bear Crawl + 10m crab crawl;

rest 3 min, then repeat using scaled (or additionally scaled) pushups.

August 11, 2014

August 11th, 2014 | 3 Comments

Handstand practice, plus

AMRAP12: 12 OHS (95/65) + 12 CTB pullups

** Bonus challenge:  At any point during the week, perform the following – 10 RFT: 1 rope climb + 1 dumpster sprint.  Post time to comments.

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