Workout Of The Day 2018-04-05T23:40:09+00:00



Sunday 5/13/18


Complete as many rounds as possible in 20 minutes of

6 Chest to Bar Pull Ups
8 Alternating Dumbbell Snatches
10 Handstand Push Ups
12 Alternating Dumbbell Cleans

m:50lbs f:35lbs

Friday 5/11/18


Tabata Anchored Sit-up
Tabata Row Calories
Tabata Wall Ball
Tabata Weighted V-Twist

The Tabata interval is 30 secs of work followed
by 15 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Thursday 5/10/18


On a clock set for 17 minutes complete

21-18-15-12-9-6-3 reps of
Kettlebell Sumo Deadlift High Pull 70/53
Box Overs 24” (both feet must touch top of box)

Then, with the remaining time
find your 1 Rep Max Squat Clean.

Tuesday 5/8/18

Warm Up:

Wendler Front Squat Week 3
5 reps @ 75% 1 Rep Max
3 reps @ 85% 1 Rep Max
1 plus reps @ 95% 1 Rep Max


For time:
3 rounds of:
30 second Handstand Hold
10 Power Snatches
1 minute Bar Hang
50 Double Unders
90 second Plank
15 Power Cleans

m:135 f:95

Monday 5/7/18

Warm up:
3 Rounds
3 push up as slow as possible
3 pull-ups as slow as possible
Broad Jump the length of the gym in as few jumps as possible.

On a clock set for 24 minutes complete

Min 0-8:00 complete
10 rounds
Thruster / push press / push jerk / split jerk
A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. Choose weight

Min 8:00-16:00 complete
100 Burpees

Min 16:00-24:00 complete
4 chest to bar pull-ups
6 clapping push-ups
8 alternating pistols

Sunday 5/6/18


Double Grace

For time:
135-lb. clean and jerk, 60 reps

Friday 5/4/18


5 rounds for time of:
5 Deadlifts, 275/185 lbs
10 Burpees

Thursday 5/3/18


On a clock set for 24 minutes complete

Min 0-8:00
200 Sit Ups
2 min Handstand Hold
Partition as needed

Min 8:00-16:00
1000 meter Row
15 Muscle Ups

Min 16:00-24:00
5 min Plank(elbows)
Max rep Dead Bugs

Wednesday 5/2/18



5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps