Wednesday 8.24.2016

Workout of the Day 1. Overhead Squat Set 1: 8 reps @ 50% Set 2: 6 reps @ 60% Set 3: 4 reps @ 70% Set 4: 2 reps @ 75% then, Every minute, for 8 minutes: OHS x 3 reps @ 60% 2. Every minute, for 15 minutes: Minute 1: 15 Wall Balls (20/14) Minute 2: 15-10 Russian Swings...

Tuesday 8.23.2016

Workout of the Day 1. 2 sets: 6-8 Kipping HSPU (6″/4″) Rest 2 minutes 2 sets: 6-8 Kipping HSPU (4″/2″) Rest 2 minutes 1 set: Max Kipping HSPU 2. 10 minute AMRAP: 20 DU’s 12 Pull-ups 9 Deadlifts (75/55) 6 Power Snatches 3. Mobility:...

Monday 8.22.2016

Workout of the Day 1. Power Clean Sets 1-3: 2 reps @ 60-65% Sets 4-6: 2 reps @ 70-75% Sets 7-9: 1 reps @ 80-85% *Percentages based on 1RM Clean 2. 2 Rounds For Time: Run 800m 10 Burpees 15 KB Swings (53/35) 10 Shoulder-to-Overhead (135/95) 3. Mobility: Eagle Pose,...

Friday 8.19.2016

Workout of the Day 1. Every 2 minutes, for 12 minutes: 20 Front Racked Walking Lunges with KB’s or DB’s *As has heavy has possible 2. Every 3 minutes, for 15 minutes: 5 Power Clean and Jerks (155/105) 15 Russian Swings (70/53) 1 Rope Climb 3. Mobilty:...

Thursday 8.18.2016

Workout of the Day 1. 4 sets: Deadlift x 3 reps @ 70% Rest 60 seconds Kipping Pull-up x 50% of PR Unbroken Reps* Rest 2 minutes *Work on technique and rhythm 2. 10 minute AMRAP: 30 Abmat Sit-ups 15 Front Sqauts (115/75) 3. Mobility: Standing Straddle, Lizard Pose,...