Workout of the Day “Daniel” For time: 50 Pull-ups 400 meter run 21 Thrusters (95/65) 800 meter run 21 Thrusters (95/65) 400 meter run 50 Pull-ups
Author: Magister
MONDAY 161121
Workout of the Day Two rounds for reps of the following: From 0:00 to 2:00 Max reps rope climb, 15′ From 2:01 to 4:00 Max reps body weight front squat From 4:01 to 6:00 Max reps single-arm overhead dumbbell walking…
FRIDAY 161118
Workout of the Day From 0:00 to 2:00 Run 200 meters Back squat, 2 reps From 2:01 to 4:00 Run 200 meters Back squat, 4 reps From 4:01 to 6:00 Run 200 meters Back squat, 6 reps Continue this pattern…
THURSDAY 161117
Workout of the Day In front of a clock set for 15 minutes, complete as much as possible of the following: Muscle-up, 1 rep Squat snatch, 1 rep Muscle-up, 2 reps Squat snatch, 2 reps Muscle-up, 3 reps Squat snatch,…
WEDNESDAY 161116
Workout of the Day From 0:00 to 2:00 Row 250 meters Deadlift, 2 reps @ bodyweight From 2:01 to 4:00 Row 250 meters Deadlift, 4 reps @ bodyweight From 4:01 to 6:00 Row 250 meters Deadlift, 6 reps @ bodyweight……
TUESDAY 161115
Workout of the Day 21-15-9 reps for time of: Snatch-grip barbell overhead lunge steps Box jumps, 30″/24″ L4=115/75 L3=95/65 L2=75/55 L1=55/35
MONDAY 161114
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
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