10 min @80% effort:
8 pushups
12 sit-ups
15 air squats
+†
Every 5 min for 4 rounds:
A1. CGBP @30X1; 4-6 reps
A2. db bent over row @3111; 6-10 reps
+
50 kb swings for time
Thursday Workout of the Day
February 5, 2014 by
Friday Workout of the Day
October 4, 2012 by
5 Min @80%
2 Bar Muscle Ups ( or 4 pull ups + 4 dips)
Building Run
5 Min @80%
Airdyne
5 Min @ 80%
100m run
1 Rope Climb
25 Double Unders
5 Min @ 80%
5 Wall Balls
4 Lunges
3 Box Jumps
2 Burpees
1 HSPU
5 Min@ 80%
Row
3 Min active rest between rounds. Post rounds to comments.
Tuesday Workout of the Day
October 1, 2012 by
Jerk (Push or Split)
3-3-3-3-3 (Advanced go up in weight for each set. Beginners use light weight throughout and work on technique)
Weighted Dips or Negative Dips
3-3-3-3-3
then
AMRAP 7 Minutes
7 Burpee Box Jumps 24/20
7 CTB Pull Ups
Post load/rounds to comments.
Monday Workout of the Day
September 30, 2012 by
A1. Deadlift 6,6,4,4,2,2 @3010
A2. GHD Sit Ups 10 X 4 sets (Advanced use a med ball, Beginners do sit ups on floor)
then
5 Rounds:
5 Deadlifts 275/185 or 80% of 2RM
10 Burpees
Post time to comments.
Thursday Workout of the Day
September 27, 2012 by
A. Power Clean 1.1.1 cluster with 10 seconds between lifts X 4 sets (increase weight each set) Rest as needed.
B. 20 Single Arm Overhead walking lunges. Switch arms at 10 X 4 sets
WOD:
“Grace”
30 Clean and Jerks 135/95
Post time to comments.
“Go deep!” …and lock out!
