Monday, July 25, 2016

  1. Front Squat – 5×4 @ 5×3 load
  2. 5 rft:

400m run

10 stone to shoulder, 95/145lbs

10 TGU, 35/50lbs

Posted in Workout of the Day

Friday, July 21, 2016

  1. 3-positon clean + jerk (floor, below knee, above knee) –60%, 65%, 70%, 75% x3
  2. 100-80-60-40-20 DU

10-8-6-4-2 front squat, 95/135lbs

5-4-3-2-1 muscle ups

Posted in Workout of the Day

Thursday, July 21, 2016

  1. Jerk Balance – 3×3
  2. AMRAP 12:

1000m run

Max reps man makers

Posted in Workout of the Day

Wednesday, July 20, 2016

  1. 3-position snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75%, 80%
  2. With a partner:

AMRAP 20

20 box jumps, 20/24”

20 hspu

20 KBS, 53/70lbs

Partner 1 goes through, then partner 2 follows

Posted in Workout of the Day

Tuesday, July 19, 2016

  1. EMOM 8 – 1) dips 5-8 reps

2) 12/15 calorie row

  1. AMRAP 12:

10 back squat, 115/185lbs

10 T2B

40 DU

 

Posted in Workout of the Day

Monday, July 18, 2016

  1. Back Squat – 5×4 @ 5×3 load
  2. 5 rft:

25 calories

3 rope climbs

12 1-arm KB snatch, 53/70lbs

Posted in Workout of the Day

Friday, July 15, 2016

Filthy Fifty

Posted in Workout of the Day

Thursday, July 14, 2016

Thursday July 14th 

  1. Clean pull – 3@90% x 2, 3@95% x 2
  2. Every 3 minutes for 15 minutes

200m run (250m row)

10 burpee box jump overs

Posted in Workout of the Day

Wednesday, July 13, 2016

  1. Push Press – 5×5 @ 70%
  2. 8  minute AMRAP of:

80 calorie row

Max reps thrusters,55/75lbs, in remaining time. Scale so that you have at least 2 minutes to work on thrusters

Posted in Workout of the Day

Tuesday, July 12, 2016

  1. Snatch pull – 3@90% x 2, 3@95% x 2
  2. 5 rds of:

20 DU

1 rope climb

20m OH walking lunges, 35/45lbs

Posted in Workout of the Day