Workout of the Day 3 rounds for time of: 1000 Meter row 25 Russian kettlebell swings 25 Medicine ball situps
Month: December 2016
THURSDAY 161222
Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135/95) Ring Dips
WEDNESDAY 161221
Workout of the Day Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme
TUESDAY 161220
Workout of the Day 4 rounds for max reps of: Bodyweight bench press Bodyweight back squat Kipping pullups L4: As noted above L3: 3/4 bodyweight L2: 2/3 bodyweight L1: 1/2 bodyweight Score is total reps for each movement
MONDAY 161219
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 @ 25%, 33%, then 50% of…
FRIDAY 161209
Workout of the Day “Danny” As many rounds as possible in 20 minutes of: 30 box jumps (24/20 inch box) 20 push press (115/75) 30 pull-ups
THURSDAY 161208
Workout of the Day “Half Coe” 5 rounds for time of: 10 Thrusters (95/65) 10 Ring push-ups
WEDNESDAY 161207
Workout of the Day Back Squat Find your 2 rep max. Use a 5-5-3-3-3-2-2-2-2 rep scheme
TUESDAY 161206
Workout of the Day “Rowing Fran” 21-15-9 reps for time of: Thrusters Row (calories)
MONDAY 161205
Workout of the Day Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max reps for 1 minute…