Month: September 2015

Run/Lunges/KtoE

Strength Front Squat 3×5 Warm-up Dynamic – Handstand Holds (x3 – :30 sec ea) – 100Ft. Walking High Kicks 2 Rounds 1 Minute of Double Unders or jump rope 1 minute of kettlebell swings Workout of the Day AMRAP 10 Min. 800m run With remaining time do max rounds of: 16 Lunges 8 Knees to …

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Rope Climbs/Deadlifts

Strength Front squat 1-1-1-1-1-1-1 reps Warm-up Dynamic Karaoke 100ft. 10 Walking Lunges with Sampson Stretch Inchworms x 5 Not for time. 3 Rounds Shuttle Run 5 Slow Push-ups 10 Banded Good Mornings Workout of the Day Every 2 minutes for as long as possible complete: From 0:00-2:00 2 Rope Climbs 2 Deadlifts From 2:00-4:00 2 …

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“Fran”

Warm-up Dynamic Iron Crosses x 10 ea. PVC Passthroughs x 10 Foam roller t-spine extension (Kelly Starett – https://www.youtube.com/watch?t=343&v=vYTHwlV78y4) Hip opener stretch (Kelly Starett – in video link above) Not for time. 2 rounds: 5 goblet squats 10 kettlebell swings 15 russian twists Workout of the Day “Fran” 21-15-9 reps of: Thrusters (95/65) Pull-ups (unass.) …

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Deadlifts/Push-ups/Double Unders

Warm-up Dynamic PVC Pass Throughs PVC band shoulder stretch 400m Run 10 Burpees Arm Circles Workout of the Day 21 Deadlifts (225/155) 42 Push Ups 63 Double Unders 15 Deadlifts (225/155) 30 Push Ups 45 Double Unders 9 Deadlifts (225/155) 18 Push Ups 27 Double Unders

Death by 100m Sprint

Strength Hang Power Snatch 3-3-3-3-3 Warm-up Dynamic Jog in place 3x – 1 min. Wall Sits 15 deep lunges 20 cal. Row Workout of the Day “Death by 100m Sprint” With a continuously running clock perform 1 sprint (10 meters) the first minute, 2 sprints (10 meters) the second minute, 3 sprints the third minute, …

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