Workout of the Day

2/18/14

February 17, 2014
Warm-up: 200m run, then 4 rounds of 5 push-up, 5 v-ups, 5 air squats Strength: Back squat 5x40%, 5x50%, 3x60%, 5x75%, 3x85%, 1 or more x 95% WOD: 1 min pull-up Rest 1 min 1 min KBS (53/35) Rest 1 min Run 800m

2/17/14

February 16, 2014
Warm-up: 30second handstand hold, 30seconds rest x 5 Barbell warm-up then: 15min to establish a heavy Power Clean for the day. WOD: 4 rounds 5 power clean @ 70% 10 box jump  24//20 100m run Rest 1 min

2/14/14

February 13, 2014
200m run then Barbell warm-up Oly: EMOM x 8  Hang power snatch + snatch + OHS WOD: 3 rounds 20 DUs 5 Power snatch @ 70% 10 pull-ups 20 air squat

2/13/14

February 12, 2014
Warm-up: 3 rounds not for time, 5 strict T2B, 10 step-ups, 10 superman Strength: Deadlift 5x40%, 5x50%, 3x60%, 3x75%, 3x80%, 3 or more x 85% WOD: 25 burpees 25 power clean (135/95) 25 burpees EMOM complete 7 wall balls. Start the workout with burpees.

2/12/14

February 11, 2014
Warm-up: 400m run, then 3 rounds 8 strict pull-ups, 10 air squats, 12 v-ups WOD: Eight sets of (total of 32 minutes): 45 seconds of Rowing (for max meters) Rest 15 seconds 30 seconds of Strict Handstand Push-Ups  (NO kipping allowed and full depth required) Rest 30 seconds 45 seconds of 24″/20″ Box Jump-Overs Rest 15 seconds 30 seconds of Ring Dips Rest 30 seconds **Courtesy of CF Invictus

2/11/14

February 10, 2014
200m run then Barbell warm-up 1) EMOM x 8  Hang power clean + clean  (touch and go, no re-grip at floor) 2) Clean pulls 5x5 3) Back squat 5x40%, 5x50%, 3x60%, 3x75%, 3x80%, 3 or more x 85% 4) Mobility- focus on areas that you need

2/10/14

February 9, 2014
Warm-up: Not for time, 200m run then, 3 rounds 10 box jumps, 10 push-ups, 10 hollow rocks Strength: Push press 5-5-3-3-2 WOD: 2min AMRAP double-unders Rest 2 min 10 min AMRAP 10 thrusters (95/65) 10 T2B

2/7/14

February 6, 2014
Warm-up: 3 rounds not for time 5 strict T2B, 5 decline push-up, 10 superman WOD: 750m row 20 front squat (135/95) 5 HSPU 15 front squat 10 HSPU 10 front squat 15 HSPU

2/6/14


Mobility: Lax ball glute roll out Strength: Deadlift 5x40%, 5x50%, 3x60%, 5x75%, 5x80%, 5 or more x85% WOD: 10, 9, 8,…..2,1 Hang power clean (Rx 135/95) (Rx+165/115) 1,2,3…….9, 10 Box jump (24/20)

2/5/14

February 4, 2014
Warm-up: 5 rounds: 30 second handstand hold, 30 second rest. Then, 3 rounds, not for time: Bear crawl 20m, 10 hollow rocks, 10 supermans, 10 air squats WOD: Tabata: 1) pull-ups 2) sit-ups 3) row 4) DU

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