Category Archives: Workout of the Day

Warm up of your choice  JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 First posted 6 July 2005 Handstand push-ups Ring dips Push-ups 21-15-9 reps, for time

Warm up # 13 “Leeloo” As many rounds as possible in 20 minutes of: Deadlift 275 x 5 Overhead squat 115 x 5 Burpees x 5

Warm up # 1. Weighted dips: 5,5,5,5,5 2. For time: Row 1000 meters 30 Handstand pushups Run 1000 meters

Warm up # 16 1. Push Jerk: 2,2,2,2,2 2. 5 rounds each for time of: 205 lb power clean x 5 Pullups x 20 Rest 2 minutes between rounds If you don’t have weightlifting shoes, now is the time to buy a pair: http://www.vsathletics.com/product.php?xProd=2322

Warm up # 23  1. Back squat: 3,3,3,3,3 2. Seven rounds of: 35 Double-unders 1 Snatch Make one snatch attempt per round.

Warmup of your choice 1. Press 3-3-3-3-3 2. For time: 25 GHD sit-ups 1 Muscle-up 20 GHD sit-ups 2 Muscle-ups 15 GHD sit-ups 3 Muscle-ups 10 GHD sit-ups 4 Muscle-ups 5 GHD sit-ups 5 Muscle-ups  

Warm up # 7 1. 100 meter row x 3  Wait 1 minute between attempts. 2. As many rounds as possible in 10 minutes of: 20 inch box jumps x 20 45 lb dumbell snatch x 10 each arm   –  Dumbells are not made of rubber. Don’t drop them. 20 double leg mountain climbers

Rent is Due. Thanks! Warm up # 2 “Raymond” 5 Rounds For Time Of: 11  Clapping Pullups 2  Double Bodyweight Deadlifts 10  Bodyweight Cleans  

It’s the 1st of the month. Rent is due. Thanks! Warm up # 15 1. Dumbell bench: 5,5,5,5,5  5 rounds for time of: 15 pushups 1o Long jumps 6′ / 4′ 5 Wall climbs

Warm up # 3 1. Front squat:5,5,3,3 2.” All Hallows Eve” For time: 10 Clusters @ 165 31 Wallballs 10 Back squat @ 165 31 Wallballs 10 Hang squat cleans @165 31 Wallballs 10 Push press @ 165 31 Wallballs Don’t forget to wear your costume!