WORKOUT OF THE DAY

10/21/14

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Lift
Front Squat
3/65%
3/75%
1/80%
3×1/90%

7/72%
then
AMRAP 10 minutes
10 SA DB Push Press (5/5)
20 lunges (10/10) *no weight
30 Ab Mat Sit ups

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10/20/14

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Workout of the Day
EMOM 12 minutes
Perform 1 HPC + Hang Clean + STOH (use 70-80% of 1rm Clean and Jerk

then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

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10/17/14

KBS_group
Workout of the Day
Grindy
Complete 10 rounds of…
3 Power Clean + OverHead(#135/#85)
5 pull ups
10 Push Ups
15 Air Squats

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10/16/14

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Workout of Day
Warm Up
Spend 8-12 minutes working on getting comfortable in the bottom of a Snatch

Snatch Balance, Snatch Drop, Hang Power Snatch, Hang Snatch

Weight should be light and allow for proper positioning
then

4×8-12
DB Bench Press
DB/KB Bent Over Row

then

3 Rounds For Time
400m run
10 Burpees
15 wall Balls
20 Hollow Rocks

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10/15/14

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Not too sure if this is true but it seems pretty enticing.

Napoleon almost conquered Western Europe and he was just a little guy with a bit of a complex. Maybe he made all his moves while the others were sleeping. And that Churchill guy, well he did a whole lot of good as well.

3 Rounds Not For Time
2 wall walks
4 Ninja Roll Ups to Vertical Jump (max height jump)
10 seated good mornings
10 GHD Sit Ups/ Evil wheels

Row Row Row your boat
5x 1 minute to complete
men: 280m
women: 200m
(rest 1:00 between)
*These are going to begin to get dicey so push yourselves hard

5 Rounds
10 Box Jumps
10 Ring Rows

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10/14/14

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Workout of the Day
Front Squat
3/65%
3/75%
1/80%
3×2/85%

7/72%

Conditioning
2:30 Minutes AMRAP
200m run
max rep double unders
rest 1 minute

2:30 Minutes AMRAP
200m run
max rep SA DB Thruster
Rest 1 minute

2:30 Minutes AMRAP
200m Run
max Rep Push Up
Rest 1 minute

2:30 Minutes AMRAP
200m run
max rep Single arm Db snatch
1:00m rest

2:30 Minutes AMRAP
200m run
max sit up

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10/13/14

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Sorry for the late post today, late night travels back from the East Coast.

Lift
EMOM 12 minutes
Perform 1 Power Clean +1 Hang Clean + 2 Split Jerks
(use 65-75% of 1rm Clean and Jerk_

Conditioning
Complete the following (break up as needed)
60 Up Downs (Burpee with no push Up)
60 t-2-b
100 KBS

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