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Category Archive for: ‘Workout of the Day’

Tuesday 3.26.19

Teams of Two 8 Rounds 25 Box Jumps 24/20 25 Wall balls 20/14 300m Row    

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Monday 3.25.19

Strength: Back Squat 3×5 @90% 3 Rounds: Strict pull-ups 6/6 Lunges w/plate overhead 45/35 7/5 Weighted push-ups 30 situps   “And never, ever forget that even the most successful people started out just like you. Everyone starts at the bottom. Everyone starts out insecure and hesitant and uncertain. The only difference between incredibly successful people and the rest of us? …

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Friday 3.22.19

Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters 95/65 Chest-to-bar pullups Time cap: 20 minutes  

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Thursday 3.21.19

30 min AMRAP 400m Jog 10 Lunges 7 Ring Rows 3-4 min Stretching  

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Wednesday 3.20.19

“Lil Ham Sandwich” 18 min cap 40 Wallballs 20/14 25 Deadlifts 205/145 40 Wallballs 20/14 EMOM: 4 Burpees *Burpees start at minute 1 so go big on your first set of wallballs!   “The road to greatness is easy”, -said “no one ever”. Doing hard things will teach you lessons you wouldn’t learn otherwise, and will make you stronger than …

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Tuesday 3.19.19

For Time: 10,9,8…1 Thrusters 95/65 20 Double Unders (10 Thrusters, 20 Double Unders, 9 Thrusters, 20 Double Unders, etc.)    

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Monday 3.18.19

Strength: Back Squat 3×5 @85% Metcon: Helen 3 Rounds 400m Run 21 Kettlebell Swings 53/35 12 Pullups   “Every time you do something a certain way, you increase the probability of doing it that way again. Practice makes permanent. Do what you do on purpose, with purpose.” Justin Su’a  

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Sunday 3.17.19

-Open gym for 19.4 redo -Gym opens at 10 AM -Heats start at 10:40 AM  

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Friday 3.15.19

Open Workout 19.4 For total time: 3 rounds of: 10 snatches 95/65 12 bar-facing burpees -3 minute rest- 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes  

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Thursday 3.14.19

30 min AMRAP 400m Jog 20 Air Squats 10 Kettlebell Swings 44/26 2-3 min Stretching  

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