Workout of the Day

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

Thursday 6.12.14

3 x 3 Deadlift @ 70%

Then…

15 min AMRAP

2,4,6,8,10,12….

Dbl Unders

Deadlifts 135/85

Barbell Roll Outs

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Wednesday 6.11.14

“Shankle Complex”

5 Rounds (50%/60%/70%/75%/80%)

1 Clean Deadlift

3 Hang Clean Pulls

1 Hang Clean

2 Split Jerks

Rest 1:1

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Tuesday 6.10.14

Press 3×3 @ 70%

Then…

“Speedy Swingers”

Teams of 3 (2 rest, 1 with KB)

9 100m Run (Relay Style) (3 per teammate)

120 Shoulder to Overhead 75/55

150 KBS

120 Shoulder 2 Overhead 75/55

9 100m Run (Relay Style) (3 per teammate)

*Team must hold a single 45/35 plate the entire duration.If it hits the ground, whole team does 10 Burpees.

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Monday 6.9.14

Back Squat @ 65% x4, 75% x3, 85% x2

Then….

“Full Plate”

5 Round

5R/5L Corkscrew 45/35

10R/10L Overhead Lunges 45/35

15 Man Eaters 45/35

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Friday 6.6.14

5×2 Strict Pull-ups

5×2 Ring Dips

Then…..

“Pinky and the Brain”

Teams of 2

15 min AMRAP

Wall Ball 20/14

50m Farmer Carry 53/35

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Thursday 6.5.14

3×5 Deadlift @ 65%

Then….

5 Rounds

12 Deadlift 95/65

10 Push Press 95/65

8 OHS 95/65

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Wednesday 6.4.14

Teams of 2
6 Rounds

30 Double Unders

20 KBS 53/35

10 Burpee

(One person completes a full round while the other rest. Total of 3 rounds each. Then move right into the running)

800m Run

600m Run

400m Run

200m Run

(This is relay style. One runs while other rests)

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Tuesday 6.3.14

3×5 Press @ 65%

Then….

15 min AMRAP

5 Hang Clean 135/85

10 Toes 2 Bar

15 Box Jumps 24/20

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Monday 6.2.14

3×5 Back Squat @ 65%

Then…

3RFT

15 Thrusters 95/65

15 Pull-ups

200m Run

Cashout – 65 Dbl Unders

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Friday 5.30.14

1 REP MAX DEADLIFT!

Then….

Buy In – 60 Dbl Unders

7 min EMOM

8 Wall Balls 20/14

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