Workout of the Day

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

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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Thursday 11.08.12

DEADHEAD • 3 Rounds For Time • 10 Deadlifts 245/165 • 50 Double Unders • 400m run

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Wednesday 11.07.12

HOPE • 3 Rounds, rotating each min. (Fight Gone Bad Style) • Burpees • Power Snatch 75/55 • Box Jumps 24 • Thruster 75/55 • Chest 2 Bar Pull-Ups • 1 min rest between rounds

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Tuesday 11.06.12

HAMMER • 5 Rounds For Time • 5 Power Cleans 135/95 • 10 Front Squats 135/95 • 5 Jerks 135/95 • 10 Pull ups

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Monday 11.05.12

KITCHEN SINK – Back by popular demand! • 60 Sit-ups • 50 Air Squats • 40 Kettle bell Swings 53/35 • 30 Thrusters 45/35 • 20 Back Extensions • 10 Pushups • 20 Back Extensions • 30 Thrusters 45/35 • 40 Kettle bell Swings 53/35 • 50 Air Squats • 60 Sit-ups

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