Category Archives: Workout of the Day

Warm up of your choice 1. Push press: 5,5,3,3,10 2. ” Helen”  3 rounds for time of:  400 meter run 1.5 pood swings x 21 Pullups x 12

Warm up # 25 ” Do or die” 5 rounds for time of: 5 power snatches @ 115lbs 10 Box jumps @ 30 ” 15 Pushups (hand release at the bottom) 20 Kettlebell swings @ 1.5 pood

Warm up # 1 “Elizabeth” for time 21,15,9 of 135lb Squat clean  Ring dips

Warm up # 3 1. 5 minutes to find max load from rack to overhead. Any style can be used. 2. 5 minutes of pullups 5 minutes of pushups 5 minutes of sit ups 5 minutes of air squats add total reps for score.  The most weight ever clean and jerked by a human.

Warm up # 7 1. Front Squat x 50 : This is one set of 50 reps with as much weight as possible. Racking or dropping the weight at any time terminates the set. 2. “Diane” For time: 21,15,9 225 deadlift Handstand pushups

Warm up of your choice 1. Clean and jerk: 1,1,1,1,1 2. Heavy Running Grace 10 rounds for time of: 155lb clean and jerk x 3 (power clean, squat clean, power jerk, split jerk, push press, press, all acceptable) 100 meter run

Warm up # 21 1. Deadlift: 5,5,3,3,1 2. 5 rounds for time of: 5 Ring handstand pushups 20 kettlebell swings @ 2 pood

Warm up # 19 1. Weighted Pullup: 5,5,5,5,5 2. Weighted Pushup: 5,5,5,5,5 3. 2000 meter row max

Warm up # 15 For time: 75lb Strict press x 30 Back extensions x 30 Pushups x 30 Knees to elbows x 30 Jumping lunges x 30 Double unders x 30 Pullups x 30 75lb Hang squat clean x 30 

Warm up # 18 1. Back squat: 5,5,3,3,1 2. For time: 20,15,10,5 of 225 lb back squat  135lb sumo deadlift highpull Handstand pushups