Workout of the Day 4 rounds for time of: Run 400 meters 30 hip extensions
Month: January 2017
MONDAY 170116
Workout of the Day 3 rounds for time: Row 500 meters 75#/55# hang power snatch, 21 reps
FRIDAY 170113
Workout of the Day Back Squat Find your 1 rep max. Use a 1-1-1-1-1-1-1 rep scheme
THURSDAY 170112
Workout of the Day 21-15-9 reps for time of: Overhead Squat Push Press L4: 95/65 L3: 75/50 L2: 55/35 L1: 35/25
WEDNESDAY 170111
Workout of the Day Hang Power Clean Find your 1 rep max. Use a 3-2-2-2-1-1-1-1-1 rep scheme
TUESDAY 170110
Workout of the Day “Mary” As many rounds as possible in 20 min: 5 Handstand push-ups 10 Pistols (1-legged squats) 15 Pull-ups
MONDAY 170109
Workout of the Day “Cindy” As many rounds as possible in 20 min: 5 Pull-ups 10 Push-ups 15 Squats Skill practice: Overhead squat
FRIDAY 170106
Workout of the Day 2 rounds for “score” of: Tabata Squats (4 minutes) Muscle-up for 2 minutes Push-up for 2 minutes Rest 2 minutes Transition from the T. squats to the muscle-ups/ push-ups immediately. Start with either movement and switch…
THURSDAY 170105
Workout of the Day Push Jerk 5-5-5-5-5 Post results to 170104
WEDNESDAY 170104
Workout of the Day Push Jerk Find your 5 rep max. Use a 5-5-5-5-5 rep scheme