Archives

Category Archive for: ‘Workout of the Day’

Thursday 5.2.13

7

75 Snatch 75/55

Every minute stop and do 10 lateral jumps over the bar

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Wed 5.1.13

13

Partner WOD

10 min AMRAP

10 KBS 53/35

15 Goblet Squats

10 Burpees

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Tuesday 4.30.13

7

5 x 3 Back Squat (5 sec pause in the bottom)

Then….

3 RFT

100m Sprint

10 Thrusters 95/65

10 Pull-ups

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Monday 4.28.13

16

APRIL’S BENCHMARK

“Fight Gone Bad”

3 Rounds of:

Wall Balls 20/14

Sumo Deadlift High Pull 75/55

Box Jumps 20″

Push Press 75/55

Row for cals

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Friday 4.26.13

16

“Lil Dearmon”
3 RFT

100m Sprint

12 KBS 53/35

12 Maneater 45/35

12 Pull-ups

12 Push-ups

12 Box Jumps 24/20

12 Wall Balls 20/14

12 T2B

12 Burpee to Broad Jump

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Thursday 4.24.13

2

20 min EMOM

2 Squat Clean to Thruster 115/75

6 Jumping Lunges (3 each side)

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Wed 4.23.13

7

2×10 Back Squat

Then…

4 RFT

10 KB Snatch (5 each side)

15 Burpees

200m sprint

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Tuesday 4.23.13

16

15 min AMRAP

4 Push-ups

8 Pull-ups

16 Air Squats

32 Double Unders

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Monday 4.22.13

7

“Do the Math”
Partner WOD

For Time:

50 Back Squat (135/85)

40 Kettlebell Swings (53/35)

30 Shoulder-to-Overhead (135/85)

50 Front Squat (115/65)

40 Kettlebell Swings (53/35)

30 Shoulder-to-Overhead (115/65)

50 Overhead Squat (95/55)

40 Kettlebell Swings (53/35)

30 Shoulder-to-Overhead (95/55)

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Friday 4.19.13

11

4×6 Dumbbell Row

Then…

21-15-9

Deadlifts 185/115

Box Jumps 24/20

600-400-200 Run after each round

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