Categorized as: Workout of the Day

5.17.17

PERFORMANCE
A.
Take 15-20 minutes to build to today’s heavy…
Split Jerk x 1 rep

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (115/75 lbs)
FITNESS
A.
Three sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 30 seconds
Alternating Lateral Lunge x 8-10 reps each @ 2011
Rest 30 seconds
Waiter Walk x 25-meters each arm
Rest 30 seconds

B.
Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Push Press (Dumbbell or Barbell)

 

5.16.17

PERFORMANCE
Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
Strict Handstand Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Box Jumps (24″/20″)
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Burpees
5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
30 Double-Unders
10 Toes to Bar
FITNESS
Against a 4-minute running clock, perform the following for max reps:
Run 400 Meters
L-Seated Dumbbell Presses x Max Reps
(use a weight that you could press for 8-10 unbroken reps)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Burpee Box Step-Ups (20″)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Pull-Ups
5 Dumbbell Thrusters
(same weight as was used for L-seated presses)

Rest exactly 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
10 Jumping Lunges (or Alternating Reverse Lunges)
15 V-Ups

 

5.15.17

PERFORMANCE
A.
Three sets of:
Deadlift x 8 reps
Ring Dips x Max Unbroken Reps
Rest 90 seconds

B.
Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings (32/24 kg)
FITNESS
A.
Three sets of:
Romanian Deadlift x 8 reps @ 4011
Stationary Dips x 15 reps
Rest 60 seconds

B.
Three rounds for time of:
500 Meter Row
15 Push-ups
25 Kettlebell Swings

5.13.17

FITNESS & PERFORMANCE
In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbels are dropped from overhead, all partners must run a 300 Meter Lap together.

5.12.17

PERFORMANCE
A.
Three sets of:
Bench Press x 8 reps
Rest 15-20 seconds
Dynamic Push-Ups x 12 reps
Rest 2 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
30 Kettlebell Swings (24/16kg)
Max Reps of Pull-Ups
FITNESS
A.
Three sets of:
Dumbbell Bench Press x 10 reps
Romanian Deadlift x 10 reps
Elbows to High Plank x 10 reps
Supine Ring Row x 10 reps

B.
In teams of two, with only one partner working at a time, complete four sets each of:
Row 500 Meters
30 Kettlebell Swings

 

5.11.17

PERFORMANCE
A.
Three sets of:
Bulgarian Split Squat x 10 reps each leg @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 10 reps each
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Thruster (135/95 lbs)
Bar-Facing Burpees Over the Barbell

 

FITNESS

A.
Three sets of:
Bulgarian Split Squat x 10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 10 reps each
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thruster
Burpee to Target 6″ Above Standing Reach

 

 

5.10.17

PERFORMANCE
A.
Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 2 minutes

B.
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
15 Pull-Ups
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.
FITNESS
A.
Four sets of:
Kettlebell Swings x 20 reps
Wall Climbs x 3 reps
Wall Ball Shots x 15 reps

B.
Three sets of:
50/35 Calories of Assault Bike
100-Meter Farmer’s Carry
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

5.9.17

PERFORMANCE
A.
Four sets of:
Shoulder Press x 5 reps

1 min weighted plank

Rest 1 minute

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
FITNESS

A.

Four sets of:
Shoulder Press x 5 reps

1 min weighted plank

Rest 1 minut

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Push-Ups
10 Toes to Bar
100 Meter Run

5.8.17

PERFORMANCE
A.
Five sets of:
Tempo Back Squat x 3 reps @ 32X1
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10 reps
Rest 2 minutes

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans (135/95 lbs)

 
FITNESS
A.
Three to Four sets of:
Goblet Squat x 12 reps @ 32X1
Single-Arm Kettlebell Row x 10 reps each arm @ 2010
Kettlebell Swings x 15 reps
Strict Supinated-Grip Pull-Ups x 5 reps

B.
Four sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Air Squats

 

 

5.6.17

PERFORMANCE
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 wall ball shots, Partner A then performs 30 kettlebell swings, Partner B does 20 burpees, Partner A does 10 pull-ups, then Partner B does 50 double-unders…and so on.
FITNESS
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Mountain Climbers
20 Wall Ball Shots
15 Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 Mountain Climbers, Partner B then performs 20 wall ball shots, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 mountain climbers…and so on.