August 2015

Workout of the Day “Cindy Full of Grace” 3 Rounds For Time: 3 Cycles of “Cindy” 10 Power Clean & Jerks (adv. 135/95 lbs) *1 Cycle of “Cindy” is: 5 Pull-ups 10 Push-ups 15 Air Squats Advanced Workout 135/95 lbs

Workout of the Day For Time*: 1) Sprint 100m 2) Push-ups 3) Goblet Squats 4) V-ups 5) Russian Twists 6) Wall ball 7) Kettlebell Swings 8) Walking Lunges 9) Mountain Climbers 10) Sit-ups Complete workout like the twelve days of Christmas: 1, then 2-1, then 3-2-1, then 4-3-2-1, then 5-4-3-2-1, etc Advanced Workout 53/35 lbs …

Sprint/Pushups/Squats/V-ups/Russian Twists/Wall Ball/KBS/Lunges/M.C.’s/Situps Read More »

Strength Find 1RM Deadlift Workout of the Day AMRAP 12 min. 3 Stone to Shoulder 5 Deadlifts 7 K to E Alternate Workout 5-1 reps of: HSPU Man-Makers

Workout of the Day 8 Rounds 6 Back Squats 12 Broad Jumps 24 Double Unders Advanced Workout 135/95 lbs

Partner Workout “Partner Running Morrison” Run 800m Together One works/one rests, split the following however you decide: 50-40-30-20-10 Wall Ball Box Jumps KBS Advanced Workout (do as individual or double reps) No run Wall Ball – 20/14 Box Jumps – 24”/20” KBS – 53/35lbs Core Work Not for time. 70 V-ups

Workout of the Day 21 Deadlifts (adv. 225/155 lbs) Run 400m (adv. 800m) 15 Deadlifts Run 400m (adv. 800m) 9 Deadlifts Run 400m (adv. 800m) Core Work 5x – 1:00 Plank hold

Workout of the Day Complete the following for time. “Baseline” 500m Row (adv. 1000m Row) 40 Air Squats (adv. Jumping squats) 30 AbMat Sit-ups (adv. GHD) 20 Push-ups 10 Pull-ups (adv. Chest to bar) -then- 150 Double Unders Core Work – Not for time. 60 Hollow Body Crunches