Workout of the Day

2709, 2016

Just getting home for a long day of traveling.  I am looking forward to see all of you guys the rest of the week.  A big shout out to all the coaches for covering these last two weeks, words can’t express how appreciative I am.  I hope the Oly cycle has been going strong.  See you guys tomorrow!

9 Min EMOM

1st- 1 min Sit-ups

2nd- 40 Sec Plank

3rd-30 Sec Hollow Rocks

1000 Meter Row directly into  this 9 Min AMRAP

“Kettle Bells for Kids”

9 Kettle Swings 53/35

9 Burpee’s to Stand

9 Kettle Swings

9 Box Jumps 24/20

Post 1000m Row time and Rounds from WOD

2609, 2016

7 Min to reach 80% of 1RM

Every 2:30 x 6 Sets complete

1 Full Snatch at 85-90% of 1RM

“The Renaissance”

8 Min AMRAP

21-15-9

Overhead Squat 135/85

Chest 2 Bar Pull-up

At end of 8 Min directly into

2 Min ME Double Under

Post rounds and DU.

“CrossCamp”

8 Min AMRAP

21-15-9

Dumbell Front Squats 45/30

Pull-ups

directly into two min Rom or assault for cal

6 min Rest

8 Min

Each Min 30 Sec Sit-ups & 30 Sec DU’s

2509, 2016

Every 3 Min x 6 Sets complete

3 Touch N’ Go Deadlifts each rep will be 4 full sec to bottom position then a quick transition back up

“Run N Shoot”

2 Rounds

4 Min to Run 400m then ME hand stand Push-ups

1 Min Rest

4 Min to Run 400m then ME Box Jumps 24/20

1 Min Rest

2309, 2016

“Holbrook”

10 Rounds

5 Thrusters 115/75

10 Pull-ups (scale to Ring Rows)

Sprint Street to River

Rest One Minute

Post fastest and Slowest Round

2209, 2016

Every 3 Min x 6 Sets complete 3 Overhead Squats with a 3 sec Pause in bottom position

“The Fault Line”

14 Min AMRAP

500m Row or 28/20 Assault (run if all machines are taken)

20 Kettle Swings 53/35

40 Double Unders

2109, 2016

7 Min Warm Up of C&J

Every 3 Min x 5 Sets complete

2 Full Clean and Jerk @ 75-85% (drop each rep from top)

“The Clogged Chimney”

8 Min Ladder

1,2,3,4,5,6,7,8, ect

Shoulder to Overhead 155/103

Toes 2 Bar

“CrossCamp”

9 Min Ladder

1,2,3,4,5,6,7,8, ect

Dumbell Push-press 45/30

Toes 2 Bar

rest 5 Min

Every 3 min x 5 Sets Sprint 200M