Workout Of the Day

Thursday, December 11, 2014

“WHITE”

5 Rounds for time of:

3 Rope climb

10 Toes to bar

21 Overhead walking lunge steps (45#/25#)

400m run

♦ compare to 11/12/11 ♦

Wednesday, December 10, 2014

Strength

Press

Conditioning

AMRAP in 17 minutes of:

5 Deadlift (275#/185#)

10 Hand release push ups

15 Box jumps (24″/20″)

Tuesday, December 9, 2014

Strength

Squat

Conditioning

30 Squat clean & jerks (155#/105#) for time.

Sunday, December 8, 2014

Rest / Make-up / Mobility

Sunday, December 7, 2014

Strength

Press

Conditioning

With a 6 minute clock:

3 Rounds of:

21 Double unders

7 KB swings (70#/55#)

-THEN-

As many thrusters (135#/95#) in the time remaining

Saturday, December 6, 2014

AMRAP in 30 minutes of:

5 Deadlift (135#/95#)

5 Hang power cleans (135#/95#)

5 Front squats (135#/95#)

5 Push jerks (135#/95#)

5 Back squats (135#/95#)

Friday, December 5, 2014

Rest / Make-up / Mobility

Thursday, December 4, 2014

Strength

Deadlift

Conditioning

For time:

Row 1,000m

50 Burpees

40 Power snatch (95#/65#)

30 Double unders

Wednesday, December 3, 2014

Strength

Press

Conditioning

4 Rounds for time of:

Run 200m

100′ Walking lunge

15 Wall ball (20#/14#)

10 Strict pull ups

Tuesday, December 2, 2014

Strength

Front squat

Conditioning

AMRAP in 15 minutes of:

15 Box jumps (24″/20″)

12 Push jerk (115#/75)

9 Toes to bar