Workout of the Day 4 efforts, each for time of: 1km Row Rest no more than 4 minutes between efforts
Month: October 2016
FRIDAY 161028
Workout of the Day Option 1 “Elizabeth” 21-15-9 reps, for time: Clean (135 lbs) Ring Dips —OR— Workout of the Day Option 2 6 rounds, 2 minutes each of: (First and fourth rounds) 60 cumulative seconds forward plank hold then…
THURSDAY 161027
Workout of the Day Four efforts, each for time of: 1k Meter Row
WEDNESDAY 161026
Workout of the Day Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme
TUESDAY 161025
Workout of the Day For time: 100 meter farmer’s carry 40 hanging leg raises 200 meter farmer’s carry 30 hanging leg raises 300 meter farmer’s carry 20 hanging leg raises 400 meter farmer’s carry 10 hanging leg raises Men use…
MONDAY 161024
Workout or the Day “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups then 2 minutes of max reps rope climb, 15′ ascent
FRIDAY 161021
Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135#/95#) Ring Dips
THURSDAY 161020
Workout of the Day 6 rounds, 2 minutes each of: (First and fourth rounds) 60 cumulative seconds forward plank hold then as many reps as possible of single arm dumbbell snatches (Second and fifth rounds) 60 cumulative seconds left side…
WEDNESDAY 161019
Workout of the Day “Barbara” 5 rounds, time each round: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *Rest precisely three minutes between each round.
TUESDAY 161018
Workout of the Day 15 rounds for time of: 3 deadlifts 2 power cleans 1 squat clean & jerk Use 70% of your clean 5RM for all movements