Workout Of the Day

Monday, December 5, 2011

Rest / Make-up / Mobility

Sunday, December 4, 2011

Strength

7×1 Snatch

Conditioning

“Randy”

75 Power snatch for time (75#/55#)

Saturday, December 3, 2011

Run 600m

-Then-

5 Rounds of:

20 KB Taters (55#/35#)

20 Grasshoppers (each leg)

-Then-

Run 600m

Friday, December 2, 2011

Rest / Make-up / Mobility

Thursday, December 1, 2011

For time:
Row 1k
30 Burpee Box Jumps (24″/20″)
Row 1k

Wednesday, November 30, 2011

Strength

5×3 Push press

Conditioning

AMRAP in 15 minutes of:

7 Pull ups

14 Hang power cleans (115#/75#)

21 Sit ups

Tuesday, November 29, 2011

For Time:
10 Front squats (155#/95#)
20 Double unders
8 Front squats
30 Double Unders
6 Front squats
40 Double Unders
4 Front squats
50 Double Unders
2 Front squats
60 Double Unders

Monday, November 28, 2011

Rest / Make-up / Mobility

Sunday, November 27, 2011

5×1 Yoke walk (50′)

Saturday, November 26, 2011

3 Rounds for time of:

Run 200m

10 Pull ups

Run 200m

15 Burpees

Run 200m

30 Overhead walking lunges (45#/25#)