Category Archives: Work Out of the Day

Ten rounds, each for time of: 100 meter Sprint Rest 90 seconds Post times for each round.

7 rounds for time of: 7 Power Snatches (95#/65#) 7 Box Jump (30″ / 25.5″) Post total time and power snatch load

5 rounds for time of: 3 Snatches 95 lbs 15 Overhead Squats 95 lbs 400 m Run Post total time.

For Time: 400 M Lunges

3 rounds for time of: 8 Front Squats (85-90% of 3 RM) 400 m Run Post total time.

For time: 21 Handstand push-ups 400 meter Run 21 Weighted pull-ups 15 Handstand push-ups 400 meter Run 15 Weighted Pull-ups 9 Handstand Push-ups 400 meter Run 9 Weighted Pull-ups

Push Jerk 3-3-3-3-3

Complete as many rounds in 12 minutes as you can of: 185 pound Front squat, 5 reps 10 Chest to bar Pull-ups 20 Double-unders Post total rounds

15 rounds for distance of: Sprint 20 seconds Rest 40 seconds Start each round at previous round’s end point.

For Time: 1 Thruster 95 lbs 10 Pull-ups 2 Thrusters 95 lbs 9 Pull-ups 3 Thrusters 95 lbs 8 Pull-ups 4 Thrusters 95 lbs 7 Pull-ups 5 Thrusters 95 lbs 6 Pull-ups 6 Thrusters 95 lbs 5 Pull-ups 7 Thrusters … Continue reading →