Workout of the Day Complete as many rounds and reps as possible in 15 minutes of: 15 ring rows 15 jumping ring dips 15 supine burpees, 10# medicine ball
Month: September 2016
THURSDAY 160915
Workout of the Day “Danny” As many rounds as possible in 20 minutes of: 30 box jumps (24″/20″ box) 20 push press (115#/75#) 30 pull-ups then As many attempts as desired of: Max L-Sit Hold
WEDNESDAY 160914
Workout of the Day Bear Complex Find your 3 rep max. Use a 3-3-3-3-3 rep scheme
TUESDAY 160913
Workout of the Day 5 4-minute rounds for reps of: 1 minute overhead squats with PVC pipe 1 minute Russian kettlebell swings 1 minute burpees 1 minute rest Use 20% of bodyweight to determine kettlebell weight
MONDAY 160912
Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then 1 effort each for max duration of: Bottom of overhead squat hold @ 50%, 33%, then 25% of…
FRIDAY 160909
Workout of the Day “Fran” 21-15-9 reps, for time: Thrusters (95#/65#) Pull-ups
THURSDAY 160908
Workout of the Day “Run-Row” For time: Row 800m Run 800m Row 600m Run 600m Row 400m Run 400m Row 200m Run 200m
WEDNESDAY 160907
Workout of the Day Front Squat 7-7-7-7-7 reps
TUESDAY 160906
Workout of the Day Pullup & Double Squat Ladder Every minute, on the minute perform twice as many squats as pullups required by the minute: On the first minute, perform one pullup and two squats; on the second minute, perform…
MONDAY 160905
Workout of the Day Partial & Lightweight “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Bench press, 75% bodyweight Deadlift, bodyweight