Workout of the Day 08-25-16

Strength
3 Sets of 5 Push Press + 5 Push Jerk
Same Weight Across Sets
3 x 10 Barbell Bent Over Row
3 x 10 Dumbbell Reverse Fly

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Workout of the Day 08-24-16

Skill
1 Minute Row Pacing Drill

Conditioning
4 Rounds
5 Seated Box Jumps
10 Squat Jumps (3/4 depth)
20 Plate Jumps
:30 Max Effort Row
2:30 rest between rounds

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Workout of the Day 08-23-16

Skill
6 Minutes, Every Minute on the Minute
Pull-Ups

Conditioning
10 Rounds
Minute Run
10 Second Rest
Goal is to run the same exact distance every single time

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Workout of the Day 8-22-16

Strength
Every 2 Minutes for 20 Minutes
3 Back Squats
Add Weight Every Round

Conditioning
50 Burpee Toes to Bar

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Endurance 08-24-16

Fast Twitch/Endurance

12 x 400 Meters
60 Seconds Rest Between Rounds

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Barbell Week of 08-22-16

Tuesday
Back Squat 5 x 5
Front Squat 3 x 10
Deadlift 5 x 2

Thursday
Back Squat 5 x 5
Deadlift 3 x 10
DB Rev Lunges 3 x 10

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Workout of the Day 08-21-16

50 Calorie Bike
100 Calorie Row
1 Mile Run

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Workout of the Day 08-20-16

Partner Workout:
6 Minutes, As Many Rounds as Possible:
P1: 8 Deadlifts 225/125 and Hold
P2: 30 Double Unders Once P1 Begins Hold
Rest 1 Minute
4 Rounds for Time:
P1:  Handstand Hold
P2: 10 No Push Up Burpees Over Bar
Rest 1 Minute
4 Rounds for Time:
P1: Plank or L-Sit
P2: 8 Barbell roll outs

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Workout of the Day 08-19-16

Skill
Muscle-Ups

Conditioning
5 Rounds
5 Muscle-Ups
15 Kettlebell Swings 2/1.5 Pood
30 Air Squats

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Workout of the Day 08-18-16

Skill
Squat Snatch 5 x 2

Conditioning
3 Rounds
1 Minute Max Rep Snatch 95/65#
1 Minute Max Burpees
90 second 200 Meter Run (paced)
30 Second Rest

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by admin