Workout of the Day

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

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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Thursday 4.18.13

9

4 RFT

Max Effort Pull-ups

8 Sumo Deadlift High Pull 75/55

10 Push Ups

12 Overhead Squats

100m Run

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Wed 4.17.13

9

20 min EMOM

2 Clean & Jerk (80-85% of max)

8 Double Unders

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Tuesday 4.16.13

9

“Team Churpee”

20 Burpees

100 Thrusters 45/35

20 Burpees

80 Wall Balls 20/14

20 Burpees

60 KBS 53/35

20 Burpees

40 Pull-ups

20 Burpees

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Monday 4.15.13

11

3×3 Front Squat

Then….

10 min AMRAP

Buy-in:

30 sec. max effort Russian kettlebell swing 53/35

Then….

6 Front Squat 135/85

18 Lateral Jumps Over Bar

10 Knee to Elbows

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