Month: August 2015

Deadlift/Wall Ball

Workout of the Day 15 Minutes Start Every 3 Minutes: (5 Rounds total) BUY-IN: 10 Deadlifts (heavy) (adv. 255/185) then… Max Reps Unbroken Wall Balls (adv. 20/14 lbs) Score is total number of wall ball reps. A missed target, ball drop, or failure to squat below parallel is considered a “break” and ends the set …

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Push Press/Double Unders

Strength Deadlift 5-3-1 reps Then 1×20 reps Workout of the Day 5 rounds for time of: 25 Push Press (75LB/55LB) 50 Double Unders Alternate Workout 3 Rounds 20 Squats w/ Sandbag Shuttle Run w/ Sandbag

Burpees/Sprint

Workout of the Day 16 min. total AMRAP 7 Min. Max Rep Burpees (adv. – jump to 6” target) -Rest 2 minutes- AMRAP 7 Min. Max rep 100m Sprints

Thruster “Ladder”

Strength 5×3 Push Press Workout of the Day Thruster “Ladder” Perform 1 thruster the 1st minute, 2 the 2nd minute, 3 the 3rd minute…etc until you cannot complete the number of reps in that minute. Alternate Workout 15-10-5 reps of: Ring Dips GHD Sit-ups T2B

Happy Birthday Coach Lauren!

Strength Back Squat 4 x 4 @ 50-60-70-80% of 1RM Workout of the Day Coach Lauren’s B-DAY WOD! 2 Rounds 34 Russian Twists w/ KB 34 Burpees 34 Goblet Squats 34 Box Jumps 34 KBS Alternate Workout AMRAP 10 min. Max rep rope climbs

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