Workout of the Day


Published


1) Teams of 4: 16(sixteen) 100m sprints. 4 sprints per person.

2) Annie

3) Tabata row x 8. Shoot for 1k total meters

 


Published


1) 12 minutes: power snatch, oh squat work.

2) 1000m sprint

-rest 5 minutes

3) 100 step-ups for time.
First 50: overhead barbell 45/35 stepups.
Last 50: front rack barbell 45/35 stepups.
20 inch box across. must stand up completely on box each rep with both legs for rep to count. step down as desired.

– rest 2 minutes

4) 100 step-ups for time.
First 50: overhead barbell 45/35 stepups.
Last 50: back squat rack barbell 45/35 stepups.
24 inch box across.

– this is brutal. 10 minute cap for 3 and 4.


Published


1) Bench: 5 x 5. Then 3,2,1

2) 30 Strict pullups for time.

3) 21,18,15,12,9
Swings 53/35
Burpees


Published


1) 12 minutes: build to a 3-rep and 1-rep max power clean for today.

2) Jerk from rack: 7 x 1

3) 30 shoulder to overhead(push press , jerk, anyway) at 70% your 1-rm from today.
30 T2B

 


Published


1) Teams of 4:

200m walking lunge. all 4 go.
1000m row. all 4 row 250m each.
400m sprints x 8. 2 go. 2 rest. then switch.(both people running must return before the next 2 can go).
200 wallballs. 2 work at a time. 2 rest.


Published


1) Front Squats: 5 x5 then 3,2,1.

2) 2 rounds for time:

400m sprint
10 deadlifts 275/155
12 pistols
30 double unders or 50 lateral hops 18/12.

rest 5 minutes

3) 2 rounds for time:

400m sprint
10 deadlifts 275/155
12 pistols
30 double unders or 50 lateral hops 18/12

9 minute cap for 2 and 3.