Month: July 2016

Shuttle Run/Russian KBS/Back Squat

Workout of the Day 3 – Shuttle Runs 30 Russian KB Swings (53/35) 30 Back Squats (95/65) 2 – Shuttle Runs 20 Russian KB Swings 20 Back Squats 1 – Shuttle Run 10 Russian KB Swings 10 Back Squats

“The Chief”

Warm-up 5-10 min of cardio Run or Row Jump rope Soft Tissue Work Movement Prep Workout of the Day “The Chief” 5 Rounds Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest 1 minute between each round. Score = total rounds completed.

PR Board Day!!

Warm-up 5-10 min of cardio Run or Row Jump rope Soft Tissue Work Movement Prep Strength Power Snatch 3-3-3 Workout of the Day For the PR Board! 3 attempts Max rep Double Unders (unbroken) – (modified – jump rope) For Time Run 800m Max rep Pull-ups (unbroken) Max rep Push-ups (unbroken)

Row 2,000m

Strength Push Press 1-1-1-1-1 Warm-up 5-10 min of cardio Run or Row Jump rope Movement Prep Workout of the Day For the PR Board! For Time. Row 2,000m

“Annie”

Warm-up 5-10 min of cardio Run or Row Jump rope **Movement Prep Workout of the Day “Annie” 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up

Happy Birthday Marcia!

Warm-up Dynamic Butt Kicks 100ft Inch Worms x10 4 Rounds 5 Box Jumps 5 V-ups 5 Burpees Workout of the Day Marcia’s bday WOD Can be done regular, advanced or partner BUY IN: 1 rope climb/3 assisted rope climbs (Partner does plank hold while other partner completes rope climb, then switch) 9- rounds of 6-burpees …

Happy Birthday Marcia! Read More »

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