Workout of the Day Back Squat Find your 3 rep max. Use a 3-3-3-3-3-3-3 rep scheme
Category: Uncategorized
TUESDAY 160802
Workout of the Day For time: Sumo-deadlift high pull, 40 reps Run 200 meters Thruster, 30 reps Run 200 meters Push press, 20 reps Run 200 meters Overhead squat, 10 reps Run 200 meters Let your overhead squat 5RM be…
MONDAY 160801
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 Max duration plank hold
FRIDAY 160729
Workout of the Day “Grace” 30 reps for time: Clean and Jerk (Rx = Men @135/ Women @ 95 lbs.) Non-Rx scaling levels (Remember: This is a benchmark WOD; save the “Rx” for when you get up to full prescription…
THURSDAY 160728
Workout of the Day Muscle-Up Biathlon For time: 400-meter run 18 muscle-ups 400-meter run 15 muscle-ups 400-meter run 12 muscle-ups *At the Games, each time the athlete broke a set of muscle-ups, he or she had to run a 200-meter…
TUESDAY 160726
Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound…
MONDAY 160725
Workout of the Day “DT” 5 rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps Level 4: As listed above Level 3: 105# (Full women’s Rx) Level…
FRIDAY 160722
Workout of the Day 5 rounds for max reps of: 30 seconds medicine ball thruster throws 30 seconds bench press Rest 30 seconds between movements Level 4: 20# ball; 115# bench press Level 3: 20# ball; 95# bench press Level…
THURSDAY 160721
Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups
WEDNESDAY 160720
Workout of the Day Squat Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Workout of the Day Extension (optional) Weighted Pull-up Find your 1 rep max. Use a 1-1-1-1-1 rep scheme Perform each rep during the rest…