Thursday 6.30.2016

Workout of the Day 1. 4 sets: (not for time) Deadlift x 3 reps @ 75% Negative HSPU x 6-8 @ 41X1 Rest as needed between movements 2. 15 minute AMRAP: 10 Clean and Jerks (115/75) Rest 1 minute 10 Clean and Jerks (135/95) Rest 1 minute 10 Clean and Jerks (155/105) Rest 1...

Wednesday 6.29.2016

Workout of the Day 1. Front Squat Set 1: 5 reps @ 60% Set 2: 3 reps @ 70% Set 3: 1 rep @ 80% Set 4: 5 reps @ 70% Set 5: 3 reps @ 80% Set 6: 1 reps @ 90% Set 7: Max reps @ 75% 2. 10 minute AMRAP: Run 200m Max Unbroken Wall Balls *Score = total wall balls 3. Mobility:...

Tuesday 6.28.2016

Workout of the Day 1. Every minute, for 15 minutes: Minute 1: DU’s x 30 reps Minute 2: Strict Pull-up x 6-8 reps @ 41X1 Minute 3: Single Arm KB OHS x 2 reps @ 32X1 (each arm) “Elizabeth” 21-15-9 reps, for time: Clean (135/95) Ring Dips 3. Mobility:...

Monday 6.27.2016

Workout of the Day 1. Every minute, for 12 minutes: Push Press x 1 rep Build to today’s heavy single 2. For Time: 100 DU’s 40 KB Swings (53/35) 40 Burpees 75 DU’s 35 KB Swings 35 Burpees 50 DU’s 30 KB Swings 30 Burpees 3. Mobility: Forward...

Friday 6.24.2016

Workout of the Day 1. 4 sets: Rope Climb x 1-2 reps Rest 30 seconds Handstand Walk x 50ft Rest 30 seconds Strict Dip x 8-10 reps Rest 30 seconds 2. 8 minute AMRAP: 10 KB Swings 20 HR Push-ups 3. Mobility: Lizard Pose, Half Front Splits Pose, Child’s Pose Post...