Workout of the Day

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

Wed. 8.21.13

6

Jerk Practice off the rack

Then….

Partner Chipper

60 Wallball Shots 20/14

50 Box Jumps 24/20

40 Jerks 95/65

30 Push-ups (Plate)

20 Toes 2 Bar

600m Run (Both)

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Tuesday 8.20.13

2

4 RFT

30 Dbl Unders

10L/10R Overhead Lunges 45/35

10 Burpees

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Monday 8.19.13

6

3 x 6 Back Squat @ 70 %

Then…..

JFT

12 Min AMRAP

5 KB Goblet Squat 53/35

10 KB High Pull 53/35

15 KB Swing 53/35

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Friday 8.15.13

3

10 RFT

5 Push-ups

10 Air Squats

15 Sit-ups

200m run

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Thursday 8.15.13

5

“Filthy Fifty”

50 Box Jumps 24/20

50 Jumping Pull-ups

50 KBS 53/35

50 Walking Lunge

50 Knees to Elbow

50 Push Press 35/45

50 Back Extension

50 Wall Balls 20/14

50 Burpees

50 Dbl Unders

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Wed. 8.14.13

1

20 Min EMOM

1 Power Clean 135/95

1 Hang Clean 135/95

1 Jerk 135/95

6 Lateral Jumps Over Bar

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Tuesday 8.13.13

5

3×5 Strict Pull-ups

Then….

“12.3”

18 Min AMRAP

15 Box Jumps 24/20

12 Push Press 115/75

9 Toes 2 Bar

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Monday 8.12.13

6

3×6 Back Squat @ 80%

Then….

12 Min AMRAP

200m run

3 Snatch 95/65

3 Overhead Squats 95/65

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Friday 8.9.13

1

4 RFT

400m Run

15 Shoulder to Overhead 95/65

10 Back Squat

5 Overhead Squat

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Thursday 8.8.13

7

3×6 Reverse Grip Pull-ups

3×5 Ring Dips

Then….

4RFT

3 Deadlifts 255/175

8 Push-up

8 Toes 2 Bar

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