Workout of the Day

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

Friday 3.15.13

13

13.2

10 min AMRAP

5 Shoulder to Overhead 115/75

10 Deadlifts 115/75

15 Box Jump 24/20

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Thursday 3.14.13

13.2 Prep

Then….

“Jackie”

For Time

1000m Run or Row

50 Thrusters 45/35

30 Pull-ups

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Wed 3.13.13

15

“Spin Cycle”

15 min AMRAP

5 Power Cleans 135/95

10 Burpee over Bar

15 Air Squats

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Tuesday 3.12.13

15

“Full Court Press”

1 RFT

600m Run

50 Double Unders

30 Push Press 65/95

400m Run

25 Double Unders

15 Push Press 65/95

200m Run

15 Double Unders

10 Push Press 65/95

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Monday 3.11.13

16

2×10 Front Squats

Then….

21-15-9

Wall Balls 20/14

Toes 2 Bar

Box Jumps 24/20

KBS 53/35

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Friday 3.8.13

13

Open WOD 13.1

As Many Reps As Possible in 17 min!

40 Burpees

30 Snatch 75/45

30 Burpees

30 Snatch 135/75

20 Burpees

30 Snatch 165/100

10 Burpees

Snatch 210/120 ….As many reps as possible

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Thursday 3.7.13

2

Open Strategy Workout/Planning

Then…

3 RFT

15 Goblet Squats w/ pulse 53/35

30 KB Sumo Deadlift Highpull 53/35

45 Sit-ups

200m run

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Wed. 3.6.13

25

3 x 3 Jerks at 80%

Then….

“Knee Jerk”

10 min AMRAP

5 Split Jerk

5 Knee to Elbow

5 Burpees

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Tuesday 3.5.13

20

Open 11.1

10 min AMRAP

30 Double Unders

15 Snatch 75/55

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Monday 3.4.13

30

2×10 Back Squats

Then….

“Helen”
3 RFT

400m Run
21 KBS 53/35
12 Pull-ups

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