Categorized as:

Fitness 18-22 September 2017

Split Jerk
14 x 1

Weighted Dips
6 x 8

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Pull Ups
Handstand Push Ups

Tuesday

Hang Cleans + Front Squats
8 x 2 + 2
Every 2:30 Minutes

Back Squats
3 x 10
Every 2:30

Workout of The Day For Time
21-15-9 or 3 x 15
Deadlifts 275/185
Box Jumps 30/24

Rest 2 Minutes

1200 Meter Run Cool Down
then extensive mobility

Wednesday

Thursday

Dirty Thirty

30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders

Fitness 11-15 September 2017

High Row or Seated Cable Row
4 x 10
GHD Sit Ups
4 x 25
Every 2:30 Minutes

Single Arm Row
4 x 10
Hollow Rocks
4 x 20
Every 2:30 Minutes

T Bar Row
4 x 10
Knees to Elbows
4 x 10
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Ring Rows

Tuesday

Incline Bench Press DB
5 x 10
Barbell Rollout
5 x 10
Every 2:30 Minutes

Flat Bench Press
5 x 10
Side Bends
5 x 15/15
Every 2:30 Minutes

Workout of The Day
5 Rounds
12 Dips
20 Wall Balls
12 Toes to Bar

Wednesday

Back Squat
6 x 6
Leg Lifts
6 x 20
Every 2:30 Minutes

Front Squats
3 x 8
GHD Sit Ups
3 x 25
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Deadlift 275/205
Bar Facing Burpees

then

1200 Meter Cool Down

Thursday

Workout of The Day
1200 Meter Row
800 Meter Run
1200 Meter Row
800 Meter Run
1200 Meter Row

then extensive mobility

Friday

Single Arm Row
6 x 10
GHD sIT uPS
6 X 25
eVERY 2:30 Minutes

Workout of The Day
TK”
20 mINUTE AMRAP
8 Strict Pull Ups
8 Box Jumps 36/30
12 Kettlebell Swings 2.0/1.5

Rest 2 Minutes
2k Row

Fitness 4 – 8 September 2017

Monday

Labor Day Workout

800 Meter Run
100 Double Unders
3 Rope Climbs
80 Air Squats
3 Rope Climbs
60 Wall Balls
3 Rope Climbs
40 Kettlebell Swings
3 Rope Climbs
20 Chest to Bar Pull Ups
800 Meter Run

Tuesday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes

Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes

Workout of The Day
7 Minute Burpee AMRAP

Wednesday

Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes

Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes

Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes

3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run

Rest 1 Minute

50 Calories Airdyne for Time

Thursday

5 Rounds
1000 Meter Row
800 Meter Run

20 Minutes Stairmaster

Friday
Zeus

Fitness 28-1 August 2017

Monday

Incline Bench Press
5 x 8

Split Jerk
7 x 1

Flat Bench Press
6 x 6

12.3

Tuesday

Back Squat
6 x 5
Every 2 Minutes

Reverse Lunges
4 x 10/10
Toes to Rings
4 x 15
Every 2:30 Minutes

Split Squats Bench
4 x 10/10
Kneeling Ball Slams
4 x 10/10
Every 2:30 Minutes

5 Rounds
10 Deadlifts 275/175
15 Wall Balls
10 Lateral Burpees

Wednesday

Single Arm Row
5 x 10
Butterfly Sit Ups
5 x 15

Barbell Row
5 x 10
Burpees
5 x 8
Every 2 Minutes

Strict Pull Ups
5 x 10
Ass to Grass Squats
5 x 20
Every 3 Minutes

Workout of The Day
3 to 5 rounds
500 Meter Row
400 Meter Run

Thursday

Run 5k/3.1 Miles for Time
Then Extensive Mobility

Friday

Power/Strength

Power Clean + Front Squat
5 x 1 + 3
Strict Handstand Push Ups
5 x 2
Every 2:00 Minutes

Workout of The Day
Holleyman
30 Rounds for Time or 20 Rounds Scaled
5 Wall Balls 20/14
3 Handstand Push Ups
1 Power Clean 225/155

Monday
Flat Bench Press
7 x 7
Single Arm Row
7 x 8/8
GHD Sit Ups
7 x 15-20
Every 3:30 Minutes

Seated Shoulder Press
6 x 10
Weighted Pull Ups
6 x 10
Traditional Sit Ups
6 x 20
Every 3 Minutes

Workout of The Day
7 Minute Burpee AMRAP

Tuesday

Back Squat
7 x 7
Paralette Push Ups
7 x 8-10
Every 2:30 Minutes

Romanian Deadlift
5 x 10
Barbell Rollout
5 x 12
Every 2:00 Minutes

Walking Lunges Barbell
3 x 20
Ring Rows
3 x 15
Every 2:30 Minutes

3 Rounds
25 Kettlebell Swings 2.0/1.5
25 Sit Ups
400 Meter Run

Rest 1 Minute

50 Calories Airdyne for Time

Friday
Zeus

Fitness 21-25 August 2017

Monday

Incline Bench Press Dumbell
5 x 10
GHD Sit Ups
5 x 20-25
Every 2:30 Minutes

Flat Bench Press
5 x 8
Sledgehammer to Tire
5 x 10/10
Every 3 Minutes

Workout of The Day
“Nate”
20 Minute AMRAP
2 Muscle Ups or 4 Strict Pull Ups
4 Handstand Push Ups
8 Kettlebell Swings 2.0/1.5

Tuesday

Back Squat
6 x 6
Partner Med Ball Toss
6 x 10/10
Every 2:30 Minutes

Romanian Deadlift
3 x 10
Russian Twist
3 x 10/10
Every 2:30 Minutes

Workout of The Day
15 Minute AMRAP
10 Front Squat 155/195
12 Ring Rows w/ feet elevated
10 Box Jumps 24/20
12 Toes to Bar

Rest 1 Minute

2 Rounds
400 Meter Run
300 Meter Row

Wednesday

1 Hang Power Clean + 1 Power Clean
10 x 1 + 1
Every 1:30 Minutes

Power Cindy
20 Minute AMRAP
1 Power Clean 185/125
5 Pull Ups
10 Push Ups
15 Squats

Rest 2 Minutes

2 Rounds
40 Calories Air Dyne
400 Meter Run

Thursday

Workout of The Day
For Time
Fat Amy
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

Rest 2 Minutes

1200 Meter Row
800 Meter Run

Friday

Strength
Deadlift
6 x 2
L Hang Pull Ups
6 x 3
Wall Walks
6 x 2
Every 3 Minutes

Workout of The Day
Zimmerman
25 Minute AMRAP
11 Chest to Bar Pull Ups
2 Deadlifts 315/220
10 Handstand Push Ups

10 Minutes Mobility

Fitness 14-18 August 2017

Monday

Fight Gone Bad
1 Minute at Each Station
5 Rounds
Wall Balls
Kettlebell Swings 2.0/1.5 or Sumo Deadlift High Pull 75/55
Box Jumps 24/20
Push Press 75/55
Row for Calories
Rest 1 Minute Between Rounds

Rest 2 Minutes

Stairmaster 20 Minutes or
2 Mile Run

Tuesday

Deadlift
6 x 5
Handstand Walks 18′
6 x 1
Every 2:30 Minutes

Weighted Pull Ups
4 x 8
Stretch Lower Body
Every 3 Minutes

3 Rounds
12 Pull Ups
21 GHD Sit Ups
12 Burpees
500 Meter Row

Wednesday
Split Jerk
10 x 2
Every 1:30 Minutes

Workout of The Day
800 Meter Run
30 Legit Push Ups
30 Weighted Traditional Sit Ups
30 Squat Jumps
20 Plyometric Push Ups
20 Toes to Bar
20 Squat Jumps
10 Handstand Push Ups
10 Box Jumps 30″
10 Weighted Toes to Bar
800 Meter Run

Thursday
Pendlay Row
6 x8
Barbell Rollout
Every 2:30 Minutes

Single Arm Row
6 x 10
Kneeling Ball Slam
6 x 6/6
Every 2:30 Minutes

Wod
1 Mile Run
50 Burpees
100 squats
150 Double Unders

Friday
Front Squat
10 x 3
Hollow Rocks
10 x 15-20
Every 2:30 Minutes

Workout of The Day
3 Rounds
50 Lunges 40/25
40 Kettlebell Swings 1.5/1.0
30 Sit Ups
200 Meter Run

Fitness 7-11 August 2017

Back Squat
8 x 8
GHD Sit Ups
8 x 20
Every 3 Minutes

Romanian Deadllift
4 x 10
Russian Twist
4 x 20
Every 2 Minutes

3 Rounds
30 Walking Lunges DB 35/25
30 Sit Ups
30 Push Ups

Tuesday

Power Snatch
9 x 2
Every 1:30

Workout of The Day
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Push Press 155/105

Rest 1 Minute

2000 Meter Row
15 Minutes Stairmaster or 1.5 Mile Run

Wednesday

Hang Power Clean
9 x 2
Every 1:30

Workout of The Day
3 Rounds
25 Wall Balls 20/14
25 GHD Sit Ups
25 Kettlebell Power Swings 1.5/1.0

Fitness 1-4 August 2017

Tuesday

Back Squat
8 x 8
Upper Extremity Stretching During Rest Intervals
Every 3 Minutes

Walking Lunges
3 x 30
Hollow Rocks
3 x 30
Every 2:30 Minutes

Workout of The Day
“Rahol”
12 Minute AMRAP
12 Box JUmps
6 Thursters
6 Bar Facing Burpees

Rest 1 Minute

Row 1000 Meters

Wednesday

1 Mile Run

Stretch Calves

2k Row

Stretch Hamstrings

100 Calories Air Dyne

Stretch Hip Flexors

15 Minutes Stairmaster

Stretch IT Band

Thursday

1 Mile Run
stretch calves

Rest 2 Minutes

GHD Annie
50-40-30-20-10
GHD Sit Ups
Double Unders

Rest 2 Minutes

50 Burpees for Time

Rest 2 Minutes

2000 Meter Row

Friday

Clean + Front Squat + Jerk
9 x 1 + 2 + 1
Every 2 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Front Squats 185/125
Strict Pull Ups

Rest 1-2 Minutes

1 Mile Run

Fitness 31 July 2017

Seated Shoulder Press
5 x 10
V Grip Pull Ups
5 x 10
Every 3 Minutes

Shoulder Press + Push Press
5 x 4-5 + 5-6
Ring Rows with Feet Elevated
5 x 8-12
Every 2:30 Minutes

Workout of The Day
Rowing 4 x 60 Calories
Rest 2 Minutes Between Rounds
After every round during the rest interval
30 GHD Sit Ups

Fitness 24-28 July 2017

Monday
Split Jerk
14 x 1
Every Minute on The Minute

Weighted Dips
5 x 10
GHD Sit Ups
5 x 20
Every 3 Minutes

Workout of The Day
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
Strict Pull Ups

Tuesday

Back Squat
5 x 5
Every 2 Minutes

Front Squat
4 x 7
Every 2:30 Minutes

Romanian Deadlift
3 x 15
Every 2 Minutes

Workout of The Day
3 Rounds
50 Double Unders
40 Traditional Sit Ups
30 Wall Balls 20/14
20 Push Ups

Wednesday

Hang Power Clean (mid-thigh+above the knee) + Push Jerk
8 x 2 + 2
Every 2 Minutes

Workout of The Day
“Sisson”
20 Minute AMRAP
15′ Rope Climb 1 Ascent
5 Burpees
200 Meter Run

Thursday

Barbell Row
6 x 8
Hollow Rocks
6 x 15-20
Every 2:30 Minutes

Pendlay Row
6 x 8
Barbell Rollouts
6 x 10
Every 2:30 Minutes

Workout of The Day
“Marco”
3 Rounds for Time
21 Pull Ups
15 Handstand Push Ups
9 Thrusters 135/95

Friday

Overhead Squat
6 x 6
Every 2:30 Minutes

Deadlift
5-4-3-2-1
2 Minutes between sets

Workout of The Day
“Marston”
20 Minute AMRAP
1 Deadlift 405/285 315/225
10 Toes to Bar
15 Bar Facing Burpees