Workout of the Day
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Run
30 Box Jumps (24″/18″)
30 Wall Ball Shots (20/12 lbs.)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
Compare to 012411
Workout of the Day
A.
Take 15 minutes to build to today’s 1-RM Push Press
Compare to 041812
B.
Four sets for max weight – without dropping the barbell until the set is completed:
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes
Workout of the Day
A.
Five sets of:
Hang Squat Clean x 3 reps
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 12 minutes of:
24/16 kg Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run
Workout of the Day
A.
Four sets of:
Front Squat x 5 reps
Rest 3 minutes
Compare to 021312
B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
10 Snatch (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups
Workout of the Day
A.
Five sets of:
Shoulder Press x 3 reps
Rest 2-3 minutes
Compare to 040512
B.
Complete as many rounds and reps as possible in 8 minutes of:
Hand-Release Push-Ups x 10 reps
Double-Unders x 30 reps
