Workout Of the Day

Saturday, July 12, 2014

 
Strength

Squat

Conditioning

AMRAP in 20 minutes of:

Run 200m

5 Chest to bar pull ups

10 Burpees

25 Double unders

Friday, July 11, 2014

Rest / Make-up / Mobility

Thursday, July 10, 2014

Skill / Strength

Split jerk

Conditioning

30 Hang clean & split jerk for time.

(165#/115#)

Wednesday, July 9, 2014

Strength

Squat

Conditioning

3 Rounds for time of:

50 Double unders

40 KB swings (55#/35#)

30 Sit ups

Tuesday, July 8, 2014

Skill / Strength

Snatch

Conditioning

For time:

Run 400m

20 Overhead squats (75#/55#)

Run 400m

15 Overhead squats (95#/65#)

Run 400m

10 Overhead squats (115#/80#)

Run 400m

5 Overhead squats (135#/95#)

Monday, July 7, 2014

Rest / Make-up / Mobility

Sunday, July 6, 2014

“Manion”

7 Rounds for time of:

Run 400m

29 Back squats (135#/95#)

Saturday, July 5, 2014

“The Seven”

7 Rounds for time of:

7 Handstand push ups

7 Thrusters (135#/95#)

7 Knees to elbows

7 Deadlift (245#/170#)

7 Burpees

7 KB swings (70#/55#)

7 Pull ups

Friday, July 4, 2014

Rest

Thursday, July 3, 2014

TBT to Big Mike’s first rope climb!

Skill 

Jerk

Conditioning

For time:

5 Rope climbs

5 Clean & jerk (145#/95#)

4 Rope climbs

4 Clean & jerk (155#/105#)

3 Rope climbs

3 Clean & jerk (165#/115#)

2 Rope climbs

2 Clean & jerk (175#/125#)

1 Rope climb

1 Clean & jerk (185#/135#)

♦ compare to 10/09/11 ♦