Workout of the Day – August 28 2014

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LIFT: Snatch – 3 RM

WOD:

Run 1 mile

30 thrusters @ 95/65

Row 1 mile

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Workout of the Day – August 27 2014

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SKILL: Agility

WOD:

Partner Chipper – 30 min Cap

100 Box Jump @ 24/20

50 pull ups

100 KB Swings @ 24/16 kg

50 T2B

100 walking lunge steps

50 push press @ 95/65

* One person working at a time. Both athletes stop at every 3 min mark and run 100m.

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Workout of the Day – August 26 2014

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LIFT: Clean & Jerk – 3 RM

WOD:

“The Ghost”

6 Rounds

1 min Row for Calories

1 min Burpees

1 min Double under’s

Rest 1 min

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Workout of the Day – August 25 2014

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LIFT: Front Squat – 3 RM

WOD:

“Taylor”

4 Rounds

400m Run

5 Burpee Muscle up

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Workout of the Day – August 23 2014

LIFT: Snatch – 3 RM

WOD:

50 Kb Swings @ 24/16 kg

50 sit ups

50 KB Swings

50 Russian Twist @ 16/12 kg

50 KB Swings

50 sprawls

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Workout of the Day – August 22 2014

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SKILL: Cone drills – zig zag sprint

WOD:

4x

5 pullups

10 DB cleans @ 40/25

20 Double unders

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Workout of the Day – August 21 2014

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LIFT: OH Squat – 3 RM

WOD:

5 rounds for time

10 squat jump

10 T2B

20 KB Swing @ 24/16 kg

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Workout of the Day – August 20 2014

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LIFT: Clean – 3 RM

WOD:

3 Rounds for time

10 push ups

20 wall ball

40 Double under’s

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Workout of the Day – August 19 2014

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SKILL: Agility drills

WOD:

AMRAP in 10

2 pistols per leg (alternating)

2 strict pull ups

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Workout of the Day – August 18 2014

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LIFT: Front Squat – 3 RM

WOD:

Partner  – AMRAP in 15

10 MedBall sit ups-over-box (each)

20 Alternating box jumps

10 MedBall over rig (each)

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