Workout of the Day

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

Tuesday 2/5/13

29

Tuesday 2/5/13 20 Minutes to establish a 1 RM clean ……………………………………………………………………………………………………………………. Tabata style V-Ups 2 min Overhead Squats 2 min Flutter kicks 2 min Mountain climbers 2 min ……………………………………………………………………………………………………………………. Remember to keep posting your WOD results on here each night after you train. Congrats to Shelly, Erin, Chad and Robert for winning the southern Oregon throwdown last weekend.

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Monday 2.4.13

25

1 x 20 back Squat ……………………………………………………………………………………………………………………. 30-20-10 Double Unders Wall Balls Push Ups Finish with 800m run

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Friday 2.1.13

18

15 Min Clean & Jerk Technique ………………………………………………………………….. “Grace” 30 Clean & Jerk 135/95 ………………………………………………………………….. Endurance Test

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Thursday 1.31.13

17

15 min Turkish Get Up Technique ………………………………………………………………….. 12 Min AMRAP 10 Lunges with Plate 45/35 10 Pull Ups 100 meter Sprint

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Wed 1.30.13

17

“Dream Team” Teams of 2 4 Rounds for Time 30 Thrusters 95/65 30 Burpee Over Bar 30 Goblet Squat 53/35 30 KBS 53/35

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Tuesday 1.29.13

34

“Isabel” 30 Snatches 135/95 ………………………………………………………………….. Ab Tabata Sit Ups Flutters V-Ups Plank

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Monday 1.28.13

35

“Fantastic 15” 1,2,3,…..15 Push Press 115/85 15,14,13,…..1 Toes 2 Bar

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Friday 1.25.13

3

4×5 Pendlay DB press 60 sec rest between sets Bucky 12 Min A.M.R.A.P. 6 – Deadlifts 135/85 12 – Pistols 6/6 18 – Knee to elbow

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Thursday 1.24.13

Team trouble 4 rounds for time 400M run. Both partners run the 400M then the work is task completion. 20 – Sumo deadlift high pulls 95/65 20 – Step ups 53/35

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Wednesday 1.23.13

Plate Date 12 Minute Progressive A.M.R.A.P. Double unders 3.6.9.12.15.18…….. Man eaters 45/25 3.6.9.12.15.18……… Squats 45/25 3.6.9.12.15.18………

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