Workout of the Day

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

Monday 10.6.14

3×3 Overhead Squat @ 90%

Then…

12 min AMRAP

8 Jump Squats 45/35

8 Push Ups

16 Step Ups 8L/8R 45/35

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Friday 10.3.14

3×7 Good Morning

3×7 Ring Rows

Then…

12 min AMRAP

Buy In: 40 Burpees

12 Pull-ups

12 Walking Overhead Lunge 35/25

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Thursday 10.2.14

3×5 Press @ 85%

Then….

3 Rounds

400m Run

10 Back Squat 135/95

8 Rollouts

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Wednesday 10.1.14

Team America

100 KBS 53/35

50 Burpees

20 Pull-ups

10 Snatch 135/95

20 Pull-ups

50 Burpees

100 Wall Balls 20/14

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Tuesday 9.30.14

3×5 Sumo Deadlift @ 85%

Then….

10 min AMRAP

8 Deadlifts 155/105

10 Push-ups

12 Box Jumps

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Monday 9.29.14

3×5 Overhead Squat @ 85%

Then…

4 Rounds

5 Thrusters 115/85

7 Toes 2 Bar

100m Sprint

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Friday 9.26.14

3×5 Good Morning

3×5 Ring Rows

Then….

“Under Toe”

20 min Partner AMRAP

1,2,3,4,5,6,7,8,9….

Toes 2 Bar

Dbl Unders

Shoulder 2 Overhead

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Thursday 9.25.14

3×5 Press @ 65%

Then….

“Bardon Me”

12 Min AMRAP

Buy In: 2 min Overhead Hold 115/85

12 Deadlift 115/85

8 Hang Squat Clean 115/85

4 Burpee Over Bar

2 Barbell Rollout

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Wednesday 9.24.14

Wednesday 9.24.14

Skill work:

KB Clean & Jerk

Then…

Odd/Even EMOM

Even Min (Right)

3 KB Clean & Jerk

3 KB Lunge

Odd Min (Left)

3 KB Clean & Jerk

3 KB Lunge

Cash Out: 30 Goblet Squats

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Tuesday 9.23.14

3×5 Sumo Deadlift @ 65%

Then…

Team Delta Force

4 400m Run (Relay)

60 Mountain Climbers

80 Pull-ups

160 Push-ups

200 Air Squats

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