Workout of the Day Complete as many rounds as possible in 15 minutes of: Russian kettlebell swings (1.5 pood/1 pood), 15 reps Toes to bar, 15 reps Burpees, 15 reps
Month: November 2016
FRIDAY 161111
Workout of the Day “No GHD Michael” Three rounds for time of: Run 800m 50 Weighted standing hip extensions 50 Sit-ups *Use the same weight scaling used on “Annie’s Got Your Hammies”
THURSDAY 161110
Workout of the Day Make up clean and jerks from 161109. Post results on that day’s whiteboard.
WEDNESDAY 161109
Workout the Day Clean & Jerk Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme
TUESDAY 161108
Workout of the Day In front of a clock set for 12 minutes, complete as much of the following as possible: Begin with an unloaded barbell and perform 10 reps of overhead squat, followed by 20 reps of pushups. Once…
MONDAY 161107
Workout of the Day 3 rounds for reps of: 1 minute box jumps, 24″/20″ 1 minute row (calories) 1 minute medicine ball squat cleans, 20#/14# 1 minute thrusters, 45#/35# 1 minute kettlebell swings, 1.5 pood/ 1 pood Rest exactly 1…
FRIDAY 161104
Workout of the Day Complete as many rounds as possible in 10 minutes of: 100m Trail Run Clean Grip High Pull from the hang, 10 reps Push Press, 10 reps L4=95/65; L3=85/60; L2=75/55; L1 65/45
THURSDAY 161103
Workout of the Day “Annie’s Got Your Hammies” For Time: 50-40-30-20-10 reps of: Weighted Standing Hip Extensions Double-unders then Max duration handstand hold (wall supported)
WEDNESDAY 161102
Workout of the Day Sleddin’ Ascendin’ Angie For time and with a sled loaded to 1/2 bodyweight: 40 pullups 100m weighted sled pull 60 pushups 100m weighted sled pull 80 situps 100m weighted sled pull 100 squats 100m weighted sled…
TUESDAY 161101
Workout of the Day 4 efforts, each for time of: 1km Row Rest no more than 4 minutes between efforts. The rower will have its day, people!