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Category Archive for: ‘Workout of the Day’

Monday 10.29.18

Monday 3 x 10 back squat @ 95% 10 RM THEN 4 Rounds 7/4 Chin Ups 10 Goblet Squats 8 Floor Presses 60 second plank – weighted

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Friday 10.26.18

Friday 10.26.18 Teams of Two 8 Devil’s Press 35/25 8 Pull-Ups Row 300 M 1 athlete rows while the other completes a full round. Rotate on the rower until 3000M are completed.

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Thursday 10.25.18

Thursday 10.25.18 4 Rounds 400 M Run 6L/6R Step Ups – Heavy 6L/6R Slider Mountain Climbers

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Wednesday 10.24.18

Wednesday 10.24.18 Open Gym 6AM Teams of Two 14 Minute AMRAP 10 Power Cleans 135/95 10 Toes 2 Bar 40 Double Unders

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Tuesday 10.23.18

Tuesday 10.23.18 100 Wall Balls 20/14 Start workout with 6 burpees, then every 2 minutes stop and do 6 burpees until wall balls are complete. Finish with a 600 M recovery run.

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Monday 10.22.18

Monday 10.22.18 6 AM Open Gym 3 x 10 Back Squats @ 90% – Then – AMRAP 5/3 Negative Pull Ups 8 Strict Press 4L/4R Back Rack Lunges

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Friday 10.19.18

Friday 10.19.18 6 AM Open Gym Teams of Two 150 Double Unders 150 KB Swings 53/35 100 Box Jump Overs 24/20 100 Air Squats 50 Pull Ups 50 Push Ups 600 M Run Chipper style. All reps of a movement must be completed before starting the next movement. Goal is fastest time. Split the work however you want. 600 run …

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Thursday 10.18.18

6 Rounds 3 Front Squats – Heavy 200 M Run

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Wednesday 10.17.18

Wednesday 10.17.18 6 AM Open Gym Teams of Two 15 – 10 – 5 – 10 – 15 Synchro Deadlifts 205/145 15 – 10 – 5 – 10 – 15 Synchro Pull-Ups

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Tuesday 10.16.18

Tuesday 10.16.18 5 Rounds 5 Cleans 135/105 15 Wall Balls 400 M Run

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