Category Archives: Workout of the Day

warmup # 3 “Old red white and blue” tabata of the following burpees burpee pullups burpee box jump @ 20′ burpee lateral jumps score is least amount of each added together.

warmup # 1 1. Push press 3 x 5 2. For time of 42 wall balls 21 ring dips 30 wall balls 15 ring dips 18 wall balls 9 ring dips

Warmup # 13 1. Back Squat 5×5 @ 85% or heavy 2. Amrap in 10 minutes of 5 kettlebell snatches each arm @ 2 pood 2 rope climbs 20 air squats

Warm up of you choice “You don’t win friends with salad” For time: 3500 meter row 35 Clean and jerks @ 95 lbs 35 Glute ham sit ups 35 Kettlebell swings @ 1.5 pood 35 Pullups

Warm up # 22 1. Hang snatch: 1,1,1,1,1 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats  

Warm up # 14 “Scotty” For time: 6 L pullups 27 Overhead squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups  27 Front squats 115lbs 8 25lb weighted pullups 7 pullups 6 L pullups 27 Back squats 115lbs 8 25lb weighted pullups 7 pullups

Warm up # 7 For time: Row 300 meters 30 Handstand pushups 30 Glute ham situps 30 Air squats 30 Box jumps @ 30″ 30 Burpees 30 Pullups    

Warm up # 23 1. Front squat: 3,3,3,3,3 2. 21-15-9 reps for time of: 225 pound Deadlift 95 pound Thruster  

Yo. Come to the Barbeque at the gym on Saturday @ 1 pm. Bring some grub, sign up sheet at the gym. Warm up of your choice 1. Weighted dips: 10,8,6,4,2 2. For time: 100 kb swings @ 1.5/1 pood 3. Max effort 1000 meter row

Warm up # 12 1. Clean : work up to a 1 rep max 2. 3 rounds for time of: 60 Double unders 10 Hang cleans  @ 135 lbs