Workout of the Day

See what fun Jake and the other trainers have cooked up!

Thursday 4.4.13

1

13.5 Prep

Then….

15 min AMRAP

200m Run

6 Man Eaters 45/35

12 KBS 53/35

18 Walking Lunge 45/35

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Wed 4.3.13

6

4 RFT

400m Run

10 Power Clean 135/95

15 Knee to Elbow

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Tuesday 4.2.13

7

Tuesday 4.2.13

2×10 Back Squat

Then…

12 min AMRAP

4 Thrusters 95/65

8 Push Ups

16 Double Unders

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Monday 4.1.13

2

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 3.29.13

8

13.4

7 minute AMRAP of:

3 Clean and jerk 135/95
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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Thursday 3.27.13

1

13.4 Prep and strategy

Then….

3 RFT

200m Run

10 KBS

20 Dbl Unders

Plank (Total Seconds)

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Wed 3.27.13

9

“Pow Pow”

3 RFT

6 Pistols (3 ea. side)

15 KB Sumo Deadlift High Pull 53/35

12 Reverse Lunge (6 ea. side)

20 Push up over KB

30 Jump Squats

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Tuesday 3.26.13

13

4×4 Pendlay Row

Then….

“Chain Gang”

12 min AMRAP

5 Overhead Squats 95/65

10 Romanian Deadlift 95/65

15 Lateral Burpee Over Bar

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Monday 3.25.13

5

2 x 10 Front Squat

Then….

Partner “Helen”

15 min AMRAP

400m Run

21 KBS 53/35

12 Pull ups

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Friday 3.22.13

8

Open workout 13.3

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