Workout of the Day

071118

AMRAP 30 400m run 20 sit ups 30 db push press 35/ 25# 40 air squats 50 double unders

071018

Rowing Intervals 5 rounds: 1 minute row/ 1 minute recover Row @ 80% pace Walk/ pace to recover. For time: 10-9-8-7-6-5-4-3-2-1 Burpee box jump overs 10 plate GTO 20/ 10kg

070918

EMOM 12 Min 1: 5-8 reps strict pull Min 2: 5-8 reps strict push Min 3: 4 single leg RDL 4RFT: 10 chest to bar pull ups 15 HRPU 20 DBL KB FR lunge 24/ 16kg *15 min cap*

060618

For time: 1 round- 100 double unders 16 deadlifts 16 hang power cleans 16 push jerks 2 rounds- 50 double unders 8 deadlifts 8 hang power clean 8 push jerks 4 rounds- 25 double unders 4 deadlifts 4 hang power… Read more »

070518

AMRAP 5: 12 cal row 15 sit ups -REST 1 min- AMRAP 5: 200m run 15 up downs -REST 1 min- AMRAP 5 12 Russian swings 50 ft single arm farmers carry

070418

“Daniel” For time: 50 pull ups 400m run 21 thrusters 40/ 25kg 800m run 21 thrusters 400m run 50 pull ups

070318

WU: GAME: medball leg pass AMRAP 6 6 box jumps/ step ups 6 box push ups 30s plank 4 rounds NFT: 10- 15 ring push ups/ push ups 1 min FLR or push up plank. -1 min REST betw sets-… Read more »

070218

WU: 4 rounds: 15s ON/ 15s OFF DB shoulder press 15s ON/ 15s OFF push up plank -1min REST- 3 rounds: 15s ON/ 15s OFF DB hammer curls 15s ON/ 15s OFF passive hang on rig -1min REST- 4 rounds:… Read more »

062918

WU: In pairs: 200m run with medball 20 wall balls 200m run 20 sit ups (back and forth) 200m run 40 single arm OH lunge (light DB, 20 each partner, other partner is holding a squat) “Fran” 21 – 15… Read more »

062818

WU: 21 – 15 – 9 KB Deadlift step lunges 100m run betw each round. Deadlift 7-7-7-7 start moderate and build to heaviest set of 7. every 90s for 5 rounds: 12/ 10 cal row 5 deadlifts 100/ 70kg 5… Read more »