Workout of the Day Front Squat Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme Aim for a max load by round 4, then reduce load to 60-70% of that load for rounds 5 & 6.
Month: June 2017
THURSDAY 170615
Make up any workout that you missed from Monday through Wednesday this week and log your results to the day when that workout was posted.
WEDNESDAY 170614
5 rounds for reps of: 1 minute of box jumps, 24/20-in. box 1 minute of wall-ball shots, 20/14-lb. ball @ 10’/9′ target 1 minute of rowing (calories) Rest 1 minute Post total reps completed
TUESDAY 170613
4 rounds for time of: 30 push-ups 115/75-lb. front squats, 20 reps 115/75-lb. push presses, 20 reps 30 GHD sit-ups (hand-to-floor)
MONDAY 170612
For time: Row 5km
FRIDAY 170609
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.
THURSDAY 170608
Ring Dip Biathalon For time: 18 Ring dips Run 400 meters 15 Ring dips Run 400 meters 12 Ring dips Run 400 meters For every break on the dips, perform 5 steps walking lunge at the start of the next…
WEDNESDAY 170607
Deadlift Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme whereby you aim for your maximum load on round 4,and reduce to 60-70% for the final 2 rounds
TUESDAY 170606
“Randy” For time: 75 Power Snatches (75/55)
MONDAY 170605
“Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next.