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Category Archive for: ‘Workout of the Day’

Monday 11.26.12

Lil Eva 3 Rounds for Time • 800m Run • 30 Kettlebell Swings 53/35 • 30 Pull ups Post time to comments

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Wednesday 11.21.12

Oragutan 21.15.9 • Deadlifts 225/155 • Toe to bar • Push ups

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Tuesday 11.20.12

Every minute on the minute start with 7 lunge jumps each leg then clean the bar into the front rack and perform front squats until the next minute. Workout is completed when 70 front squats have been done. • 7 jumping lunges per leg • 70 front squats 95/65 Post time to comments

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Monday 11.19.12

1 x 20 back squat “Cruddy” • 15 minute A.M.R.A.P. • 5 Burpee to tuck jump • 10 Push press 75/55 • 15 Jumping pull ups Post back squat weight and rounds to comments.

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Friday 11.16.12

5 rounds for time: • 30 Double unders • 20 Push ups • 10 Jump squats 45/35

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Thursday 11.15.12

Squat Clean & Jerk • 10 Minute A.M.R.A.P. • 10 Squat clean & jeks 95/65 • 10 Bar facing Burpees

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Wednesday 11.14.12

Five rounds for time : • 30 Wall balls • 25 Box jumps • 20 Pull ups • Cash out of 75 Double unders & thats part of the time for the W.O.D. Post time to comments

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Tuesday 11.13.12

Death by Kettlebell Tater • 16 min to establish a 1 RM clean For fun: • Death by kettle bell taters • 1st minute one KB tater, second min 2 KB taters, next min 3 KB taters and so on until you cant get all your KB taters done with in the minute.

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Monday 11.12.12

Back squat + Tabata Fun • Back squat 3×5 @ 80% Conditioning • Tabata style: 20 sec work 10 sec break • 2 min – Push press 45/35 Bar stays in rack on break • 2 min – Plank • 2 min – Lunges 45/35 Bar stays on back • 2 min – Burpee • 2 min – Double unders

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Friday 11.09.12

18 minute A.M.R.A.P. Buy In of 40 Kettlebell Swings 53/35. Then repeat the following: 10 Push Press 115/85 10 Pullups 10 Wall Balls 20/14

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