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Friday, October 31, 2014
The Workout for October 31st
45 seconds work, 15 seconds rest
Four Rounds
Push Press
Squat Jump
Power Snatch
Slam
Airdyne
Wednesday, October 29, 2014
The Workout for October 30th
12 Super Planks
12 Deadlift High Pulls
X4
9 Mountain Hoppers
9 Hang Power Cleans
X5
6 Burpees
6 Cleans
X6
The Workout for October 29th
10 Overhead Squats
10 Modified Pull Ups
10 Front Squats
10 Upright Rows
X 5
Tuesday, October 28, 2014
The Workout for October 28th
Airdyne-60 seconds max calories
10 Burpees
Airdyne-60 seconds max calories
9 Burpees
Airdyne-60 seconds max calories
8 Burpees
Airdyne-60 seconds max calories
7 Burpees
Airdyne-60 seconds max calories
6 Burpees
Airdyne-60 seconds max calories
5 Burpees
Airdyne-60 seconds max calories
4 Burpees
Airdyne-60 seconds max calories
3 Burpees
Airdyne-60 seconds max calories
2 Burpees
Airdyne-60 seconds max calories
1 Burpee
Monday, October 27, 2014
The Workout for October 27th
10 Dumbbell Snatches each side
15 Parallette Dips
10 Overhead Dumbbell Squats each
10 Parallette Push Ups
X4
Friday, October 24, 2014
The Workout for October 24th
3 Split Jerk/3 Squat Press
3 Hang Power Clean/3 Hang Cleans
X 5
3 Hang Power Clean & Split Jerk
3 Hang Clean & Split Jerk
X 5
Wednesday, October 22, 2014
The Workout for October 22nd
5 Single Leg Deadlifts each leg
5 Lunge Chops each side
X 5
10-9-8-7-6-5-4-3-2-1
Snatches each side
Goblet Squats
5 Lunge Chops each side
X 5
10-9-8-7-6-5-4-3-2-1
Snatches each side
Goblet Squats
Tuesday, October 21, 2014
The Workout for October 21st
50-40-30-20-10
Rowing Strokes
Belly Busters
Then...
Tabata: Mountain Climbers/Squat Jumps
Monday, October 20, 2014
The Workout for October 20th
With Two Dumbbells
6 Cleans/6 Presses x 3
6 DLHP/6 Squats x 3
6 Squat Thrusts/6 Snatches x 3
6 Squat Presses/Upright Rows x 3
X 3
Saturday, October 18, 2014
The Workout for Saturday October 18th
AMRAP 25 Minutes
25 Hammer Drives
10 Burpees
10 Deck Squats
Run to the fence and back (200 yards)
25 Hammer Drives
10 Burpees
10 Deck Squats
Run to the fence and back (200 yards)
Thursday, October 16, 2014
The Workout for October 17th
5-4-3-2-1 TGU each side
10-8-6-4-2 Alternating Renegade Rows
20-16-12 -8-4 Alternating Swings
Wednesday, October 15, 2014
Tuesday, October 14, 2014
Monday, October 13, 2014
Sunday, October 12, 2014
The Workout for Monday October 13
1 Power Snatch/1 Overhead Squat (OHS)
2 Power Snatches/2 OHS
3 Power Snatches/3 OHS
4 Power Snatches/4 OHS
5 Power Snatches/5 OHS
1 Power Clean + 1 Squat Press
1 Dead Lift High Pull (DLHP) + 1 Power Clean + 2 Squat Presses
2 DLHP + 1 Power Clean + 3 Squat Presses
3 DLHP + 1 Power Clean + 4 Squat Presses
4 DLHP + 1 Power Clean + 5 Squat Presses
1 Hang Power Clean (HPC) + 1 Front Squat
1 Romanian Dead Lift (RDL) + 1 HPC + 2 Front Squats
2 RDL + 1 HPC + 3 Front Squats
3 RDL + 1 HPC + 4 Front Squats
4 RDL + 1 HPC + 5 Front Squats
1 Clean Pull + 1 Clean
2 Clean Pulls + 2 Cleans
3 Clean Pulls + 3 Cleans
4 Clean Pulls + 4 Cleans
5 Clean Pulls + 5 Cleans
Friday, October 10, 2014
The Workout for October 10th
21-18-15-12-9-6-3
Modified Ring Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Mountain Hoppers
The Workout for October 10th
21-18-15-12-9-6-3
Modified Ring Pull Ups
Push Ups
Squat Jumps
Then...
Tabata Mountain Hoppers
Thursday, October 9, 2014
The Workout for October 9th
Sledgehammer Drives 50-40-30-20-10
Burpee 25-20-15-10-5
Medicine Ball Slams 50-40-30-20-10
Wall Balls 25-20-15-10-5
Tuesday, October 7, 2014
The Workout for October 8th
Kettlebell Flow
Four Rounds
1.5 TGU/3 Snatches/3 Windmills/3 Squat Press/1.5 Reverse TGU, each side
5 Reverse Lunge Swings/5 Cleans/5 One Hand Swings/5 Cleans, each side
Sunday, October 5, 2014
The Workout for October 6th
5 Hang Power Cleans from mid thigh
X 5
5 Hang Cleans from mid thigh
X 5
5 Barbell Squats
5 Good Mornings
X 5
5 Romanian Deadlifts
5 Front Squats
X 5
Thursday, October 2, 2014
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