Workout of the Day

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

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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Wed. 8.7.13

6

4×4 Snatch Balance

Then….

“Randy”

75 Power Snatches 75/55

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Tuesday 8.6.13

6

4×5 Goodmornings with bar

Then…

“Team America”

100 KBS 53/35

50 Burpees

20 Pull-ups

10 Snatch 135/95

20 Pull-ups

50 Burpees

100 Wall Balls

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Monday 8.5.13

8

3 x 6 Back Squat

then….

“Grace”

30 Clean & Jerk 135/95

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Friday 8.2.13

4

Friday 8.2.13
20 min EMOM

1 Squat Clean

5 Dbl Unders

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Thursday 8.1.13

3

Thursday 8.1.13

30 Burpees

5 Toes 2 Bar

15 Kettlebell Swings 53/35

20 Burpees

10 Toes 2 Bar

20 Kettlebell Swing 53/35

10 Burpees

15 Toes 2 Bar

25 Kettlebell Swing 53/35

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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

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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

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Monday 7.29.13

3

5 x 3 Strict Pull-ups

then….

Friend Fran

(Partner WOD)

21-15-9

Thrusters 95/65

Pull-ups

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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)

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