Archives

Category Archive for: ‘Workout of the Day’

Monday 6.17.13

7

1 x 20 Back Squat

Then…

“Swing, Balls & Pull”

18-15-12-9-6-3 Kettlebell Swing 53/35

3-6-9-12-15-18 Wall Ball Shots 20/14

10 Pullups ( Performed after each set of KBS)

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Friday 6.14.13

7

Teams of 2

20 min AMRAP

12 Shoulder to Overhead 115/85

12 KBS 53/53

12 Box Jumps 24/20

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Thursday 6.13.13

6

4 RFT

4 Squat Cleans 135/83

10 Toes 2 Bar

3 Handstand Push-up/Wall Walk

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Wed 6.11.13

20

Partner WOD

1 mile run (total time for both athletes)

then…

4 RFT

200m run

16 Lunges 75/55 & 95/65

25 Push-ups

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Tuesday 6.11.13

7

3 x 4 Overhead Squats

Then….

12 min AMRAP

12 Goblet Squats 53/35

12 KBS 53/35

100m Sprint

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Monday 6.10.13

12

3 x 400 Sprints 1:1

“Fran”

21-15-9

Thrusters

Pull-ups

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Friday 6.7.13

7

5 RFT

5 Snatches 95/65

7 Overhead Squats 95/65

9 Pull-ups

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Thursday 6.6.13

5

3×4 Back Squat
(5 sec. pause)

Then

600m Run
16 Push Press 115/85
400m Run
14 Push Press 115/85
200m Run
12 Push Press 115/85

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Wed 6.5.13

8

Partner WODs

“Dosey Doe”

7 min AMRAP

6 Burpee to Box Jump

5 Pull-ups

20 Unbroken Double Unders (Add 10 if broken)

Rest 1 min.

Then…

7 min AMRAP

Wall Balls 20/14

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Tuesday 6.4.13

14

20 min EMOM

3 Deadlifts 135/95

2 Hang Cleans 135/95

1 Jerk 135/95

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