Workout of the Day

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

Tuesday 7.9.13

9

“Chief”

3 Power Cleans 135/95

6 Push-ups

9 Air Squats

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Monday 7.8.13

4

2 x 10 Back Squat (3 sec pause at rock bottom)

Then….

“Toaster”

Partner WOD

14 min AMRAP

4 Thrusters 115/85

6 Toes 2 Bar

100m Sprint

(One partner does a complete round while other partner rests)

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Wed. 7.3.13

2

4 x 5 Strict Reverse grip Pull-ups

4 x 5 Box Jumps (Box Jumps must be higher than normal. 30 plus inches if possible)

Then…

4 RFT

20 KBS 53/35

15 Jump Squats

10 Man Eaters 45/35

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Tuesday 7.2.13

5

Tuesday 7.2.13
3 x 5 Snatch Balance

3 x 5 Weighted Push-ups

Then…

3 RFT

30 Dbl Unders

10 Push Press 95/65

10 Toes to Bar

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Monday 7.1.13

8

4 x 3 Front Squat (3 sec. pause at bottom)

Then…

21, 15, 9

Squat Cleans 95/65

Pull-ups

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Friday 6.28.13

4

Tabata

8 rounds, 20 sec work, 10 sec rest

Back Squat 45/35

Burpees

Lunges 45/35 (Front Rack)

KBS 53/35

Push Press 45/35

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Thursday 6.27.13

3

12 min AMRAP

3 Thrusters 95/65

6 Pull-ups

9 Push-up

Then…

Ab Tabata (Coaches Choice)

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Wed. 6.26.13

8

2400m partner relay (Team determines legs)

Then….

Battle at the Border WOD #1 – Crawl, Clean & Jump.

9 Minute time cap

3 Rounds:

Bear crawl 20 yards
Cleans 30-20-10 RX 155/105 SC 135/85
Box jumps 30-20-10 RX 24/20 SC 24/20

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Tuesday 6.25.13

7

Snatch 10-9-8-7-6-5-4-3-2-1 95/65

OHS 1-2-3-4-5-6-7-8-9-10 95/65

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Monday 6.23.13

10

2 x 10 Back Squat

Then….

5 RFT

15 Wall Balls

1o Pull-ups

15 Double Unders

Rest 1 min

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