Workout of the Day

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

Tuesday 12.18.12

Chipper : 13 min. time cap to get as much work done as possible. • 2 Hand Stand Pushups • 4 Jumping Lunge (ea side) • 8 Ring Dips • 16 Jump Squats 45/35 • 32 Burpees • 64 Situps • 128 Air Squats • 256 Row (meters) • 512 Jump Rope (singles)

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Monday 12.17.12

3×5 Split Press Then: 5 Rounds For Time • 10 Front Squats 135/95 • 10 Walking Lunge (5 ea. side) 45/35 • 10 Pistols (5 ea. side) Post time to comments

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Friday 12.14.12

Knee Jerk 12 min AMRAP • 5 Split Jerk 95/75 • 10 Knees 2 Elbows Post rounds to comments

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Thursday 12.13.12

5 rounds • 15 Push press 95/65 • 10 – Burpees • 400M run Post time to comments

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Wednesday 12.12.12

Gut Shot Back squat 1×20 Conditioning: • 30- 20-30 Single arm Russian swings 53/35 • 30-20-30 Wall balls 20/14 Post time to comments

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Tuesday 12.11.12

1A) 3×5 Romanian Deadlift (Heavy) 1B) 3×5 Dumbbell press (Heavy) Conditioning: 12 Min A.M.R.A.P. • Pull ups 3,6,9,12,15,18……….. • Double unders 3,6,9,12,15,18,……………

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Monday 12.10.12

Open W.O.D. 11.2 15 Minute A.M.R.A.P. • 9 Deadlifts 155/95 • 12 Hand Release Push ups (Feet on plate) • 15 Box jumps 24/20 Midline: 2 Rounds • ME Hanging leg raises • 50 Scissor kicks

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Friday 12.7.12

Kalua • EMOM 4 Burpees • 80 Cleans 135/95 Perform a total of 80 cleans. Start every minute with 4 burpees followed by as many cleans you can do before the next minute starts. The workout is complete after you’ve done a total of 80 cleans. Post time to comments.

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Thursday 12.6.12

Nancy 5 Rounds • 400M run • 15 Overhead squats @ 95/65 Post time to comments.

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Wednesday 12.5.12

4 Rounds for time: • 30 Kettlebell swings 53/35 • 50 Double-unders • 15 Pull-ups

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