Workout Of the Day

Sunday, August 17, 2014

Strength

Squat

Conditioning

For time:

800m Run

21 Shoulder press (95#/65#)

800m Run

21 Push press (95#/65#)

800m Run

21 Push jerk (95#/65#)

Saturday, August 16, 2014

P.O. Melvin Santiago Memorial Workout

Liberty State Park, Jersey City

Friday, August 15, 2014

Rest / Make-up / Mobility

Thursday, August 14, 2014

Conditioning (part 1)

Tabata row

Conditioning (part 2)

For time:

100 KB swings (55#/35#)

50 Thrusters (45#)

30 Pull ups

Wednesday, August 13, 2014

Strength

Squat

Conditioning

7 Rounds for time of:

200m Run

20 Push ups

Tuesday, August 12, 2014

Strength / Skill

Snatch

Conditioning

21-15-9-15-21 reps for time of:

Pull ups

Overhead squats (95#/65#)

Monday, August 11, 2014

Rest / Make-up / Mobility

Sunday, August 10, 2014

Strength

Squat

Conditioning

For time:

Run 800m

20 Toes to bar

50 Burpees

20 Toes to bar

Run 800m

Saturday, August 9, 2014

AMRAP in 31 minutes of:

8 Thrusters (155#/105#)

6 Rope climbs

11 Box jumps (30″/24″)

Friday, August 8, 2014

Rest / Make-up / Mobility