Perform as many reps as possible in 10 minutes of: Hang clean and jerks Burpees Switch between the two movements every minute on the minute. It does not matter which movement you begin with. Level 4: 115#/ 75# Level 3:…
Month: August 2016
WEDNESDAY 160817
Workout of the Day Deadlift 7-7-7-7-7 reps
TUESDAY 160816
Three rounds for max reps of: 3 minutes row (calories) 2 minutes standing hip extensions, 45#/35# 1 minute thrusters, 45#/35# Rest as needed between rounds
MONDAY 160815
Workout of the Day Complete as many reps as possible of: 4 minutes burpees 2 minutes rest 3 minutes supine leg raises 1 minute rest 2 minutes overhead squats w/ PVC 30 seconds rest 1 minute Russian kettlebell swings Then…
FRIDAY 160812
Workout of the Day Max Reps Unbroken Double-Unders (9 minutes of attempts) then Perform as many reps as possible in 3 rounds of: 1 minute dumbbell snatches, left arm 1 minute dumbbell snatches, right arm 1 minute Abmat situps Rest…
THURSDAY 160811
Workout of the Day Option 1 21-15-9 reps for time of: Kettlebell swings Box jumps Pullups Choose your own loads and box height, but all work must be completed within a 12 minute time cap. Workout of the Day Option…
WEDNESDAY 160810
Workout of the Day Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme Touch-and-go reps only!
TUESDAY 160809
Workout of the Day 21-15-9 reps for time of: Kettlebell swings Box jumps Pullups Choose your own loads and box height, but all work must be completed within a 12 minute time cap.
MONDAY 160808
Workout of the Day 3 rounds for max reps of: 1 minute rope climb, 15′ ascent/13′ ascent 1 minute row (calories) 1 minute dumbbell box step-ups, alternating legs (24″/20″; 35#/25#) 1 minute medicine ball squat cleans (20#/14#) Rest exactly 1…
FRIDAY 160805
Workout of the Day Row 5km