Workout of the Day

Wednesday 3.27.13 0

Pressing Basics Shoulder Press Push Press Push Jerk 5x: 1 SP + 2 PP + 3 PJ Toes 2 Bar x 8-10 Reps Then, 3x: 400 M RUN 30 DB Snatch (15 Each Arm) Ab Finisher

Tuesday 3.16.13 0

Floor Press: 5×5 25 Minute Team Rotation: In Teams of up to 5 people, Rotate EMOM for 5 Complete Sets Each: :30 Max Rep KBS / :10 REST(get on rower/bike) / :20 Max Effort Row/AirDyne Sprint All team members get 4 minutes rest.

Monday 3.25.13 0

Deadlift 5-5-5-3-3-3 Then Complete as many rounds and reps as possible in 15 minutes of: 9 Deadlifts (155lbs / 100) 12 Push-ups 15 Box jumps (24″ /20″)    

Saturday 3.23.13

Saturday 3.23.13 0

STATION #1: Each Team Member Completes: 10 Burpees 15 Air Squats 20 Box Jump / Step Ups + Team Shares Work: 50 Big Tire Flips STATION #2: Each Team Member Completes: 10 Burpees 15 Air Squats 20 Box Jump / Step Ups + Team Shares Work: 150 LB Sled Drag/push down n back x 2/each [...]

Friday 3.22.13 0

Open WOD 13.3 12min AMRAP 150 WallBall Shots 90 Double Unders 30 Muscle Ups   A) 75 WallBall Shots 45 Double Unders 15 Pullups B) 30 WallBall Shots 20 Single Unders 10 Ring Rows

Thursday 3.21.13 0

Power Clean Review 12 Minutes to establish a HEAVY Power Clean Then 2 rounds: 50 Abmat Situps 40 Supermans 30 Bar Hop Burpees 20 Mountain Climbers 10 Hang Power Cleans 135/95 Scale to Dumbells

Wednesday 3.20.13 0

DeadLift Technique Then, 3 Rounds 1 Min at Each Station for Max Reps Deadlift (185/125) Hand Stand Pushup Ring Row Dumbell Ground to Overhead (45/25) Row for Calories

Tuesday 3.19.13 0

AMRAP in 3 min @90%: 5 Toes to Bar 10 Wallballs 20/14# –3 min active recovery ROW/RIDE– AMRAP in 3 min @90%: 5 Push Ups 10 Ball Slams 20/14lbs –3 min active recovery ROW/RIDE– AMRAP in 3 min @90%: 5 Ring Rows/Pullups 10 Box Jumps 24/20″ –6 min active recovery ROW/RIDE – REPEAT 2x FINISHER: [...]

Monday 3.18.13 0

For time: Front Squats/Double Unders Front Squat 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 -1 Group A-225/155 Group B-135/95 Group C-Heavy DumbBells held in Front Rack postion Double Unders 10 – 20 – 30 – 40 – 50 – 60 – 70 – 80 – [...]

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