Category Archives: Workout of the Day

Warm up # 11 Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 rounds for time with a 3 minute break between each round

Warm up # 12 “Elizabeth” 21,15,9 135lb squat clean Ring Dips

Warm up # 6 1. Snatch Balance find 1 rep max 2. “Nancy” 5 rounds for time of: 400m run 95 lb overhead squat x 15

Warm up  of your choice Power clean 115 x 15 Wallball 20/14 x 15  Ring pushup x 15 x 5 rounds

Warm up # 8 1. Back squat – 15,15,15 2. For time:       Double unders x 20      1.5 pood swings x 20      Glute ham sit ups x 20      x 3 rounds

Warm up # 1. Shoulder press: 5,5,3,3,10 2. For time:     Box jump x 30    One arm dumbell push jerk x 5 each (1/3 of bodyweight)    x 4 rounds

Warm up # 5 Nicole Run 400 meters Max rep Pull-ups As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Warm up # 9 1. Deadlift 5,5,3,3,10 2. For time: Run 200 m Ring dips x 10 Air squats x 20 x 5 rounds

Warm up of your choice For time: 50 reps Overhead squat 115/75 40 reps Sumo deadlift high pull 115/75 30 reps lateral barbell  jumps (30 each side) 20 reps push press 115/75 10 reps burpee clusters 115/75

Today is the 1st, rent is due. Thanks. Warm up # 1 1. Clean and jerk find 1 rep max 2.  Max kipping pullups in 1 set 3. Max pushups in 1 minute 4. 100 double unders for time