Workout of the Day

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

Wed. 7.31.13

3

1 x 20 Back Squat

Then…

“Ladies Please”

(Partner Chipper)

“Karen”

150 Wall Ball Shots 20/14

NO REST

“Annie”

50-40-30-20-10

Dbl Unders

Sit-ups

Read More

Tuesday 7.30.13

5

3 x 5 Snatch Grip Press

Then…

“Power Tools”

15 min AMRAP

Max Effort Push-ups

5/5 Front Rack Lunge 95/65

10 Sumo Deadlift High Pull 95/65

Read More

Monday 7.29.13

3

5 x 3 Strict Pull-ups

then….

Friend Fran

(Partner WOD)

21-15-9

Thrusters 95/65

Pull-ups

Read More

Friday 7.26.13

2

3 Person Team WOD

25 min AMRAP

10 Pull-ups

8/8 Lunges 45/35

25 Push Press 45/25

(2 people are working while 1 is rowing)

Read More

Thursday 7.25.13

4

1 RM Squat Clean!

Read More

Wed. 7.24.13

6

4 x 5 Strict Pull-ups

Then…

20.15.10.5

Push-ups

Wall Balls 20/14

Mountain Climbers

100m Run

Read More

Tuesday 7.23.13

7

4 x 6 Press Snatch Grip

Then…

Partner P.O.S.

5 RFT

30 Dbl Unders

20 KBS 53/35

10 Burpees

Read More

Monday 7.22.13

7

3 x 6 Back Squat @ 70%

Then…

Running Snatch Complex

3 RFT

200m Run

3 Snatch grip deadlift + Hang Snatch + OHS 95/65

8 Toes 2 Bar

1 min rest

Read More

Friday 7.19.13

4

3 x 5 Weighted Push-up

3 x 25 Dbl Unders

Then…

For Time

50m Walking Lunge 45/35

40 Dbl Unders

30 Thrusters 45/35

200m Run

10 Knees 2 Elbow

5 Wall Walks

10 Knees 2 Elbow

200m Run

30 Thrusters 45/35

40 Dbl Unders

50m Walking Lunge 45/35

Read More

Thursday 7.18.13

5

Thursday 7.18.13
“Bear Complex”

25 Reps of 1power clean, front squat, push press, back squat, push press 95/55

Rest 2 min and add weight

15 Reps of 1power clean, front squat, push press, back squat, push press 115/75
(Penalty for putting bar down)

Read More
/* ]]> */