Monday, August 12, 2019

Workout of the Day

A.
Front Squat
Every 90 seconds, for 15 minutes:
5-4-3-2-1-1-1-1-1-1

Set 1: 50-60%
Set 2: 60-70%
Set 3: 70-80%
Set 4: 80-85%
Set 5-10: Build to a Max!

B.
Two rounds, for max reps:
Min 1: Front Rack Reverse Lunges (115 / 75)
Min 2: Toes to Bar
Min 3: Ski for Calories

Rest 2 minutes, then repeat

Saturday, August 10, 2019

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
100/80 Calories on Concept 2 Rower or Ski Erg
50 Hang Squat Clean Thrusters w DBs
100 Pull-ups
50 Hang Squat Clean Thrusters w DBs
100 Calories on Concept 2 Rower or Ski Erg

Rx+ 50s/35s, 60/50 bar muscle-ups

 

Friday, August 9, 2019

Workout of the Day

A.
Min 0:00-5:00
30 Calories on Assault Bike
30 Toes to Bar

Min 5:00-9:00
20 Calories on Assault Bike
20 Toes to Bar

Min 9:00-12:00
10 Calories on Assault Bike
10 Toes to Bar

Then, at minute 15:00, complete:

B.
15-10-5 rep rounds for time of:
Burpees to Target 6 Inches Above Reach
Overhead Squats (135 / 95)

Thursday, August 8, 2019

Workout of the Day

A.
For time:
500m Ski

B.
Every 6 minutes, for 24 minutes (4 rounds):
15/12 Calorie Ski
12 Pull-ups
9 Handstand Push-ups
6 Squat Cleans (185 / 125)

Each round is scored for time

Masters: seated DB Presses, 135 / 95 
Rx+ 8/6 ring muscle-ups, strict HSPU to deficit, 225/155

Wednesday, August 7, 2019

Workout of the Day

A.
Every 2 minutes, for 20 minutes (10 sets):
40 Double-unders
4 Deadlifts 

Start light and build to a heavy set of 4

Rx+ 60 DU

B.
Every minute, for 10 minutes:
8 Goblet Lunges w DB (pick weight)
Max DB Alternating Hang Power Snatches*

Begin each minute with 8 Alternating Lunges. Then, with whatever time remains, complete alternating hang snatches. 

Score is total snatches

Workout of the Day

A.
Bench Press 8-8-8-8-8
Build to a heavy set of 8

B.
For time:
Run around the block
then,
21-15-9 rep rounds of:
Burpees over the Bar
Shoulder to Overhead (125 / 90)
then,
Run Around the Block

Masters: burpees, 95/65
Rx+ Bar facing, 155/105

Monday, August 5, 2019

Workout of the Day

A.
Tempo Front Squat (33X1)
Every 90 seconds, for 8 sets:
1 rep at 85-90%
(or 10-25 lbs heavier than your last session)

B.
Last done: July 2018
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
12 Air Squats 

Both exercises done in the same minute

Rx+ 14/14
Rx++ 16/16
Masters: 35/26

C.
Optional:
Three rounds of:
25 Abmat Butterfly Sit-ups
1 Minute Push-up Plank

Saturday, August 3, 2019

Workout of the Day

A.
In Teams of three, complete AMRAP in 25 minutes of:
75 Calories on Bike or Row
50 Front Squats (135 / 95)
75 Calories
50 Hang Squat Cleans
75 Calories
50 Squat Cleans

Masters: 105/70
Rx+ 165/110

Friday, August 2, 2019

Workout of the Day

A.
Five rounds for time of:
400m Run
20 Burpees Over the Bar
10 Hang Squat Clean Thrusters

Masters: 65-75-85-95-105 / 35-45-55-65-70
Rx: 95-105-115-125-135 / 65-75-85-95-100
Rx+ 135-145-155-165-175 / 100-105-110-115-120

 

Thursday, August 1, 2019

Workout of the Day

A.
For time:
Ski 1,000m

B.
Every minute, for 20 minutes (5 rounds):
Min 1): 60 ft Double KB Front Rack Carry + 6 KB Front Squats*
Min 2): 50 Double-unders
Min 3): 60 ft Farmers Carry Lunges
Min 4): 12/10 Calories on Ski

*pick KB weight

Rx+ 53s/35s, 60 DU, 15/12 Calories