Daily Workouts Archive

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September 28, 2015

 

9/28/15

FIT

IN TEAMS OF TWO

25 Min AMRAP

200 Wall Balls

400m Overhead Carry (45/25)

200 Push-Ups

400m Overhead Carry

*Each time you switch with partner 5 BURPEES*

Comp

10 Sets

1 RM Dead Lift

E3MOM for 9 Min

6 Reps @60%

6 Reps @65%

6 Reps @70%

FT

100 Front Rack Barbell Lunges

EMOM for 12 Min

1st Min- 45 Sec DB Grip

2nd Min- 12 GHD Sit-Ups

 

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September 15, 2015

FIT

3RFT

8 Deads

8 Negative Pull-ups

8 Bent Over Rows

2 Min Rest

15MIN AMRAP

7 Box Jumps

9 KBS

11 V-Ups

COMP

15 MIN EMOM

1- Handstand Hold (30 sec)

2- Standing Sit-UP

3- 45/25 lb Plate Hold

3 RFT

8 Chest to Bar Pull-ups

9 Burpee Box Jump

10 Weighted Lungs

10 Min EMOM

1- 10 Weighted Step-Ups

8 Stiff Legged Dead Lift

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September 12, 2015

Never Forget 9/11

11 Rounds

9 Ground to Overhead (95/65)

11 Double Unders

9 Wall Ball

11 Weighted Sit-Ups

9 Pull-ups

11 Overhead Squats (95/65)

9 Deadlifts (95/65)

11 Calorie Row

9 Front Squats (95/65)

*56 Min Time Cap- South Tower collapsed 56 Minutes after the impact of Flight 175

We Will Never Forget 9/11

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September 14, 2015

9-14-15

Fit

EMOM for 15 Min

1: 20 Hollow Rocks

2: 12 Ring Rows

3: 10 Push Press

(1 Min Rest)

21,15,9(Fran-ish)

Thrusters (135-95)

Pull-Ups

Burpees

COMP

EMOM for 10 Min

Front Squat

2 @ 60%

2 @ 65%

1@70%

1 @ 80%

1 @ 85%

1 @ 85-90%

2 @ 90 %

1 @ 90% or greater

E2MOM for 10 MIN

Power Clean, Clean, Jerk @75%

E2MOM for 10 Min

2 Back Squats @90%

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September 10, 2015

9-10-2015

FIT

25 KBS

  400M Run

25 Goblet Squats

200M Run

25 Hang Cleans

400M Run

25 Shoulder to Overhead

200M Run

25 Burpees

400M Run

Comp

Three Sets:

2 Rope Climbs (legless if possible)

1 L Handstand Walk

8 Ring Dips (weighted if too easy)

FT

30 Deads 315/215

40 TTB

50 Box Jump Overs

Three Sets

15 Bench Press 205/155

FT

30 Pullups

1000M Row

FT

1 Mile Run

 

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September 9, 2015

9-9-15

FIT

Four Sets:

8 Front Squats

10 Negative Pull-Ups

10 Bent Over Rows

1 Min Weighted Plank

4RFT:

250m Row

10 Burpee Box-Jumps

10 Thrusters

Comp

E2MOM for 12 MIN

Front Squat and Jerk @ 85-90%

Back Squat

5 @ 75%       3 @ 80%

1 @ 85%     5 @ 80%

3 @ 85%      1@90%

5 @ 85%     3 @ 90%

1 @ 95%

E4MOM for 12 MIN

15/12 Cal Row

3 Hang Snatch 225/115

2 Shoulder to Overhead 225/115

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31 Oct 2014

Box Jumps 10

Reverse Step Ups 15

Double Unders 25

up/back inch worms

TTB 10

MB Situps 15

Wall Ball 25

x2

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30 Oct 2014

200M Run

20 Deads

200M Run

20 Thrusters

200M Run

20 DB Snatches (10 each side)

x3

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15 OCT 2014

15′ EMOM:

8/6 Calorie Row

* 5 Snatch / 20 Double Unders

Switch exercise each minute

-2- minute rest

12′ EMOM

8 Wall Ball

5 Burpees

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7 OCT 2014

800m Run

30 Pushups

30 Jumping Back Squats

400m Run

30 Pushups

30 Jumping Back Squats

800m Run