Month: January 2016

Monday Feb.1, 2016

Posted in Workout of The Day , January 31st, 2016

A) Double Unders 4×30/30 B) Every 90 Seconds x5 2x Clean & Jerk (start at 65%) C) EMOTM x20 1) 12 KBS (55\35) 2) 12 Burpees 3) 12 Push Press (115\75) 4) 12 Wall Balls  

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Saturday Jan.30, 2016

Posted in Workout of The Day , January 29th, 2016

A) SIngle Leg DL 3x 6-8 B) Weighted Plank x3 Max C) Row 500m + Cindy’s Little sister 10 mins 5 Pullups 10 Pushups 15 Squats

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Friday Jan.29, 2016

Posted in Workout of The Day , January 28th, 2016

A) 60/60 x3 DU B) Push Press 5-4-3-2-1 C) 4 Rounds 10 Pistols (Each) 10 Power Snatch 2 Rounds 5 Strict Pullups 30 Hollow Rocks

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Thursday Jan.28,2016

Posted in Workout of The Day , January 27th, 2016

A)HSPU 5-5-5 B) Bulgarian Split Squat @31×1 3x 6-8 (Increase each Set) C) “Grasshopper” 2 rounds for time of: 30 Squats 7 Pullups 10 Hang power cleans 5 Rounds 10 Wallballs 10 Burpees

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Wednesday Jan.27, 2016

Posted in Workout of The Day , January 26th, 2016

A) Pistol Work B) Clean Grip Deadlift x 1 Hang Clean x 1 Front Squat x 2 Jerk x 1 C) 10 minutes @ 90%/high effort: 15 front squat @ 95lbs/65lbs 15 Box Jumps Rest 3min 2 Min AMRAP Plate touch Burpees

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Tuesday Jan.26, 2016

Posted in Workout of The Day , January 25th, 2016

A) Muscle Up Tech B) Complex Hang Power Snatch Hang Snatch 2 OHS C) 4 Rounds 5 ring dips 10 chest to bar pullups 15 squats (135/85lbs) (1=Air,2=Back,3=Front,4= OHS)

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Monday Jan.25, 2016

Posted in Workout of The Day , January 24th, 2016

A) Press Heavy Single B) Back Squat @23×1 Heavy Single C) 3 Min 5 H.P Clean (135\85) 5 Front Squat 1 Min Rest 3 Min Row 1 Min Rest 3 Min  15 Burpees 15 Air Squats

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Saturday Jan.23, 2016

Posted in Workout of The Day , January 22nd, 2016

A) Pistol Work B) TGU + Windmill 3 x3 C) 60/60 x2 L.Plate Burpee DU OH Lunge Row KBS

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Friday Jan.22, 2016

Posted in Workout of The Day , January 21st, 2016

A) Front Squat @23×1 Heavy 3 B) EMOTM x10 3 TnG Snatch @70% C) Row 500m + 5 Rounds 10KB\DB Snatch (each arm>DB alternate) 10 Box Jumps

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Thursday Jan.21, 2106

Posted in Workout of The Day , January 20th, 2016

A) Muscle Up Tech B) CGBP 5×5 C) 10 minutes @ 90%/high effort: 15 Back squat @ 95lbs/65lbs 25 KBS Rest 3min 2 Min AMRAP Plate touch Burpees

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