Workout of the Day

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

Friday 6.21.13

3

Friday 6.21.13
6 RFT

5 Clean Pulls 155/115

15L/15R Split Squats (bodyweight)

600m run

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Thursday 6.20.13

8

Partner “Angie”

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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Wed 6.19.13

7

3 x 5 Behind the neck press with snatch grip

Then….

14 min AMRAP

21 Double Unders

14 Deadlifts 135/85

7 Front Squats 135/85

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Tuesday 6.18.13

9

Tuesday 6.18.13

Partner Workout

“150’s”

3 RFT

50 Step-ups 45/35

50 Thrusters 45/35

2 min rest…then…

150 Burpees (for time)

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Monday 6.17.13

7

1 x 20 Back Squat

Then…

“Swing, Balls & Pull”

18-15-12-9-6-3 Kettlebell Swing 53/35

3-6-9-12-15-18 Wall Ball Shots 20/14

10 Pullups ( Performed after each set of KBS)

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Friday 6.14.13

7

Teams of 2

20 min AMRAP

12 Shoulder to Overhead 115/85

12 KBS 53/53

12 Box Jumps 24/20

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Thursday 6.13.13

6

4 RFT

4 Squat Cleans 135/83

10 Toes 2 Bar

3 Handstand Push-up/Wall Walk

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Wed 6.11.13

20

Partner WOD

1 mile run (total time for both athletes)

then…

4 RFT

200m run

16 Lunges 75/55 & 95/65

25 Push-ups

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Tuesday 6.11.13

7

3 x 4 Overhead Squats

Then….

12 min AMRAP

12 Goblet Squats 53/35

12 KBS 53/35

100m Sprint

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Monday 6.10.13

12

3 x 400 Sprints 1:1

“Fran”

21-15-9

Thrusters

Pull-ups

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