Workout of the Day

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

Friday 5.15.14

“1/2 Murph”

800m Run

150 Air Squats

100 Push-ups

50 Pull-ups

800m Run

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Thursday 5.15.14

3×3 Deadlift @ 90%

Then…..

10 min AMRAP

200m Sprint

Bear Crawl (Door 2 Pillar)

12 Toes 2 Bar

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Wednesday 5.14.14

Teams of 3

“Sunburn”

20 min AMRAP

Row for calories (Most calories rowed wins)

100m Farmer Carry 45/35

10 Box Jumps 24/20

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Tuesday 5.13.14

3×3 Press @ 90%

Then….

“Lil Heart Break Kid”

3 RFT

10 Front Squats 135/95

12 C2B

50 Dbl Unders

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Monday 5.12.14

3×3 Back Squat @ 90%
3×6 L Raise
Then….

Teams of 2

15 min AMRAP

100m Sprint

15 KBS 53/35

7 Burpees

(1 person works at a time and you must complete full round before the 2nd person can go)

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Friday 5.9.14

4×5 Strict Pull-ups

4×5 Ring Dips
Then…..
“Tabata This”

8 Rounds os 20 second on 10 second rest

Squat

Row

Pull-ups

Sit-ups

Push-ups

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Thursday 5.8.14

1

3 x 5 Deadlift @ 85%

Then…

“Lil Run Jeremy”

21-15-9

Overhead Squats 95/65

Burpees

400m Run (After each set)

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Wednesday 5.7.14

“Fight Gone Bad”
3 Rounds

Wall Balls 20/14 (1 Min)

SDLHP 75/55 (1 Min)

Box Jumps 24/20 (1 Min)

Push Press 75/55 (1 Min)

Row (1 Min for Calories)

Rest (1 Min)

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Tuesday 5.6.14

3×5 Press @ 85%

Then…

15 min Partner AMRAP

200m Run

10 Squat Cleans @ 115/85

10 Pull-ups

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Monday 5.4.14

3×5 Back Squat

3×5 L Raises

Then….

5 RFT

21 Dbl Unders

15 KBS 53/35

9 Maneaters

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