Category: Workout of the Day

Friday’s Workout: 4-18-14

Strength:

Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Dead hang, chest to bar pull up and Bulgarian split squat
Green: Dead hang pull up and dumbbell split squat
Blue: 10 ring rows and 10 goblet lunges on each leg

Try to beat your score from last week!

Conditioning:
With a partner and in 10 minutes, complete as many reps of the following:
Box jumps (24”/20)
Ring rows
You and your partner may decide how to organize your effort to achieve as many reps as you can.
BUT! Every 2 minutes, both partners must sprint to the edge of the pavement and back. One partner must carry a (20#/14) medicine ball down, while the other partner must carry the same ball back!

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Thursday’s Workout: 4-17-14

Workout of the Day:
Black: “Helen”
3 rounds of:
400 meter run
21 kettlebell swings (53#/35)
12 pull ups

Green “Helen” with 6 dead hang pull ups instead of 12 kipping pull ups per round

Blue: “Angry Helen”
3 rounds of:
Sprint 200m
15 kettlebell swings to eye level (88+#/62)
4 muscle ups or 9 dead hang, chest to bar pull ups
Rest 60 seconds in between rounds.

Group challenge:
Buddy carry to the end of the pavement and back. Fastest time wins!

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Wednesday’s Workout: 4-16-14

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Deadlift and Shoulder press
Green: Trap bar or Sumo deadlift and Landmine presses (half kneeling)
Blue: 10 deadlifts and 10 Landmine presses on each arm (half kneeling)

Try to beat your score from last week!!

Conditioning:
Complete 8 rounds of the following:
20 seconds of burpees
10 seconds of rest.
20 seconds of wall balls (20/14) or goblet squats
10 Seconds of rest.
Record total reps completed as your score.

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Tuesday’s Workout: 4-15-14

Workout of the Day:

For time:
Black, and Green options:
Blue option: Cut the reps in half for each movement and sub in the blue modifications where it is noted:
40 calories on the rower
40 OH lunges (20 on each leg) (45#/25) or goblet lunges (front racked barbell lunges from rack (135#/95)
40 knees to elbows or prone bridge arm marches (toes to bar)
40 back extensions
40 ring dips or ring rows
40 double unders
2 farmer’s carries down to the edge of the pavement and back (70#/53) (trap bar 255#/165)
40 hang cleans (95#/65) or kettlebell swings (135#/95 use the same bar as the barbell lunges)
40 Mountain climbers on each leg

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Monday’s Workout: 4-14-14

Strength

Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Back squat and heavy kettlebell swings to eye level
Green: Front squat and kettlebell swings to eye level
Blue: 10 goblet squats and 10 kettlebell swings to eye level
Try to beat your score from last week!

Conditioning:
In 7 minutes, complete as many rounds of the following as possible:
1 sprint down to the end of the pavement and back
12 push-ups.

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Friday’s Workout: 4-11-14

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Dead hang, chest to bar pull up and Bulgarian split squat
Green: Dead hang pull up and goblet lunge
Blue: ring rows and 50 meters on the rower

Quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed
The goal is to perform as many reps, with great technique in 15 minutes as possible

Conditioning:
For 7 minutes and in teams of 2:
Partner 1 completes 7 burpees
Partner 2 completes as many kettlebell swings (70#/53) as possible.
Once partner 1 completes the burpees, partners will switch!
Score will be total number of kettlebell swings completed for the team.

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Thursday’s Workout: 4-10-14

Workout of the Day:

Black: 20 minute AMRAP of:
Run 400 meters
15 wall balls (20#/14)
30 double unders
Green: sub goblet squats for wall balls and single unders for double unders
Blue: 20 minute AMRAP of: 25 meter heavy Prowler push (high handles), then immediately sprint 200 meters. Rest 2 minutes in between sets.

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Wednesday’s Workout: 4-9-14

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Deadlift and Shoulder press
Green: Trap bar or Sumo deadlift and Landmine presses (half kneeling)
Blue: burpees and Landmine presses (half kneeling)

Density Work quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5 reps, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed

Conditioning:
3 rounds for total reps of:
45 seconds of mountain climbers, 15 seconds off
45 seconds of ring dips or ring rows, 15 seconds off
45 seconds of box jumps (24”/20), 15 seconds off

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Tuesday’s Workout: 4-8-14

Workout of the Day:
Black: “The Chief”
5 rounds of:
3 minute AMRAP
3 Power cleans (135#/95)
6 push ups
9 air squats
Rest 1 minute in between rounds
Green: “The Chief” with hip thrusts instead of power cleans
Blue: “The Chief” With power clean and push jerks (instead of power cleans) @ 80% of 1 rep max. Complete 2 rounds in each 3 minute AMRAP. Rest for the remainder of the round.

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Monday’s Workout: 4-7-14

Strength:
Density Work: for 15 minutes, in teams of 2-3 perform the following:
Black: Back squat and heavy kettlebell swings to eye level
Green: Front squat or goblet squat and kettlebell swings to eye level
Blue: Airdyne for 10 calories and kettlebell swings to eye level

Density Work quick tips:
Start with a 10 rep max or 75-80% of 1 rep max on each exercise
Start with sets of 5, then go down to sets of 4 or 3 as you fatigue. Maintain excellent technique!
Rest “instinctively” in between sets
Record total number of reps performed

Conditioning:
In 6 minutes,
Row 1,000 meters, then complete at many (toes to bar / side bridge reach and squeeze) as possible with the remaining time.

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