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Workout of the Day
A.
Four sets of:
Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 60 seconds
Handstand Push-Ups x Max reps OR Wall Climbs x 3-5 reps
Rest 60 seconds

B.
Four rounds for time of:
Toes to Bar x 10 reps
24″/20″ Box Jumps x 15 reps
Wall Ball Shots x 20 reps

Workout of the Day
A.
Four sets of:
Deadlift x 3-5 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
155/105 lbs Power Cleans x 10 reps
Chest to Bar Pull-Ups x 10 reps
Burpees x 10 reps

Workout of the Day

A.
Take 20 minutes to build to a 2-RM Back Squat

 

Note best successful 2-RM.

 

B.
One set of:
Strict Pull-Ups x Max Reps

 

Note number of reps achieved, and if a band was used for assistance, note color of band used for this test. You will re-test at the end of the 8 weeks with the same equipment.

 

C.
For max reps:
Three minutes of Rowing (for max calories)
Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots

 

 

Rest 60 seconds
Three minutes of Burpee Box Jump-Overs
Rest 60 seconds
Three minutes of Wall Ball Shots
Note reps achieved for each of the three elements. For box jump-overs and wall ball shots, note height of the box and weight of the ball used for this test. You will re-test at the end of the 8 weeks with the same equipment.

Workout of the Day
In teams of two, alternating each movement, complete ten rounds of:
Dumbbell Hang “Clusters” x 10 reps
Burpees x 10 reps
300 Meter Run

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A runs 300 Meters; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)

Workout of the Day
In teams of two, with only one partner working at a time, partners alternate rounds to complete five sets each of:
20 Wall Ball Shots
10 Burpees
300 Meter Run

Workout of the Day
A.
Five sets of:
Hang Snatch x 1.1.1
(rest 5-7 seconds between single)

Rest 2 minutes

B.
Complete as many rounds and reps as possible in 7 minutes of:
135/95 lb Ground to Overhead x 7 reps
Toes to Bar x 7 reps

Workout of the Day
Six sets of:
Against a 2 minute running clock, complete the following:
300m Row
Push-Ups x Max Reps

Rest 2 minutes between sets

Workout of the Day

A.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings

B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

Workout of the Day
A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 8 minutes of:
Pull-Ups x 10 reps
Thrusters x 15 reps (95/65 lbs)
Double-Unders x 30 reps

Workout of the Day
A.
Three sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Rest 30 seconds
Ring Dips x Max reps
Rest 2-3 minutes

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets
(Recommended weights – 165/115 lbs)


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