Workout of the Day

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2-20-2017

2-20-2017

2-20-2017 A: Toes 2 Bar Practice TSE: bar RX: Rings SC: Knees to Hips 10 minutes B: Run 800m Lunge 30 reps Sit Up 50 reps Run 800m for time (18 minute time cap) TSE: Overhead Lunge (95/65) RX: 65/45 front rack lunge SC: Bodyweight Lunge C: Skip Rope EMOTM 10 TSE: 20 double unders RX: 30 single unders SC: 20 single...
2-18-2017

2-18-2017

2-18-2017 A: 15 minute time cap Run 1600m (both partners must complete) in remaining time complete AMRAP Burpee 7 reps Box Jump (24″) 5 reps GTO (165/103) 3 reps RX: (20″), 115/83 SC: (16″), 50/35 score is total number of reps B: Rest 10 minutes C: 15 minute time cap both partners must complete Fran, serially. Score is the total number of seconds remaining for the team TSE: HQ RX: 65/45, -33%/50% SC: 50/30,...
2-17-2017

2-17-2017

2-17-2017 A: “Cindy” Pull Up 5 reps Push Up 10 reps Squat 15 reps AMRAP 20 TSE: C2B, RX: PU, SC: RR B: Accumulate time in the following: L-Sit, Handstand Hold, Superman (floor arch) TSE: 150 seconds each RX: 100 seconds SC: 50...
2-16-2017

2-16-2017

2-16-2017 A: Push Press (80% of 1RM) EMOTM 13 1-2-3-2-1-2-3-2-1-2-3-2-1 B: Clean (135/95) 7 reps FR Lunge (135/95) 9 reps HSPU 11 reps Run 400m 3 Rounds for Time (15 minute time cap) RX: 95/65, STOH SC: KB 24/16kg,...
2-15-2017

2-15-2017

2-15-2017 A: Overhead Squat (135/95) Chest 2 Bar Pull Up 21, 15 and 9 for time (10 minute time cap) RX: 95/65, Pull Up SC: 70/45# OH Lunge, Ring Row B: AMRAP 2 minutes TSE: Muscle Up RX: Chest 2 Bar SC: -33%/50% BADHPU then… EMOTM 12 20% reps of...
2-14-2017

2-14-2017

2-14-2017 A: 15 minute cap to work up to a heavy single in the snatch B: “Isabel” TSE: 135/95 RX: 95/65 SC: 70/45# DB 6 minute time cap C: EMOTM 12 1’s: Couch Stretch Left Quad 2’s: Couch Stretch Right Quad 3’s:...
2-11-2017

2-11-2017

2-11-2017 A: Run 400m Deadlift (315/205) 10 reps 5 rounds for time 18 minute cap RX: 225/155 SC: 32/24kg KBS B: EMOTM 10 TSE: 20 double unders RX: 30 single unders SC: 20 single...
2-10-2017

2-10-2017

2-10-2017 A: Touch N Go Power Clean (x2) + Power Jerk (x3) 60% 1RM C&J, Every 90 seconds for 15 minutes (10 rounds) B: Row 1000m (~70% effort) 3...
2-9-2017

2-9-2017

2-9-2017 A: “Jackie” RX= 1000m row 50 thrusters (45/33) 30 pull ups for time 15 minute time cap TSE: Chest 2 Bar, 75/53# SC: Ring Row, Wall Ball 14/8# B: “Death By Air Squat” EMOTM (20) 10 Air squats Add 2 additional squats each...