Category Archives: Workout of the Day

“Diane” 21,15,9 225 Deadlift Handstand Pushups

For Time: Run 400 meters 40 Pullups Run 400 meters 40 Bodyweight bench press Run 400 meters 40 Glute Ham Sit ups

1. Back Squat 2,2,2,2 2. For Time: Kettlebell snatch 53/25 x 50 reps 3. 1000 meter row time

For Time: 90 kilo Clean x 3 50 lb turkish get up x 6 Ring dips x 9 x 3 rounds

“Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50 Here is one of my favorite youtube videos.

For time: 10 muscle ups 2 Dumbell Snatches 50/30 8 muscle ups 4 Dumbell snatches 6 Muscle ups 6 Dumbell snatches 4 Muscle ups 8 Dumbell snatches 2 Muscle ups 10 Dumbell snatches

Max reps in one minute of these 6 movements: 135lb back squat 115 lb bench press 155lb deadlift Pullups Parallel bar dips Burpees Rest 3 minutes between rounds.

FRAN!!!! 21,15.9 95/65 lb Barbell Thrusters Pullups

  Deadlift 3,3,3 Press 3,3,3 then: 20,15,10,5 of: burpees 20″ boxjumps

The Chief max rounds in 3 min of: 3 power cleans 6 pushups 9 air squats rest for 1 minute and complete 5 rounds.