Workout of the Day for Monday 9/15/14

Strength
Four sets of:
Back Squat x 5 reps
Rest 60 seconds
Chin-ups x Max Reps
Rest 2 minutes

Conditioning
Four rounds for time of:
12 Push Press (95/65)
12 Kettlebell Swings (70/53)

 

Workout of the Day for Tuesday 9/16/14

Skill
15 minutes gymnastics skill practice (handstand pushup, muscle up, pistols, etc.

Conditioning
21-15-9 reps for time of:
Thrusters (135/95 lbs)
Pull-ups
Burpees

 

“Eighty percent of success is showing up.” – Woody Allen

Workout of the Day for Wednesday 9/17/14

Strength/Skill
Four sets of:
5 Power Cleans (touch n’ go)
Rest 30 seconds
Max Unbroken Handstand Push-Ups
Rest 2 minutes

Conditioning
In teams of two, partners alternate rounds to complete 10 total rounds of:
5 Hang Power Cleans (155/105)
200 Meter Sprint

 

Workout of the Day for Friday 9/19/14
Strength
Three sets of:
Front Rack Walking Lunges x 20 steps (use DB’s or KB’s only)
Rest 60 seconds
Turkish Get-Ups x 1 rep each arm
Rest 90 seconds

Conditioning
Tabata Row for Calories
Rest 60 seconds
Tabata Wall Ball Shots
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Sit-Ups
*Total of lowest scores from each Tabata.

 

Saturday
Partner WOD TBA