Workout of the Day - August 2017 Archive 

8/31/17

Strength: Weighted Dips (1 RM)/Dips 5x5)

Snatch
1-1-1-1-1-1-1

8/30/17

Strength: Back Squats (18 Reps @70%)

21-15-9:
Toes to Bar
Box Jumps (24/20)
SDLHP (75/55)

8/29/17

Strength: Split Squats 4x10

4 RFT:
500 M Row
15 Handstand Pushups
1 Rope Climb "double up"

8/28/17

Strength: 1 RM Push Press

Front Squat 
Every 2 Minutes (E2M) for 10 Minutes
5 Reps

8/26/17

Strength: Make-up Day

 

4 RFT:
500 M Row
15 Handstand Pushups
1 Rope Climb "Double Up"

8/25/17

3 RM Power Snatch

16 Minute EMOM:
A. 12 KB FR Lunges (53/35)
B. 15/12 Cal Assault Bike
C. 12 DB Step-ups (45/30) (24"/20")
D. :50 Plank Hold

8/24/17

3 RFT:
1200 m Run
20 L-Pullups
30 GHD Hip Ext w/plate (25/15)

8/23/17

5 RFT:
200 M Farmers carry
20 Deficit pushups, hands on DB
10 DB Push Jerks (60/45) 

8/22/17

Strength: Split Squats (5 Sets of 8 Reps)

12 Min AMRAP:
1 Weighted Muscle Up
5 MBC
2 Weighted Muscle Up
10 MBC
add 1 MU and 5 MBC each Round

8/21/17

Strength: Back Squat (18 reps @65% of 1RM)

800 m Time Trial

- 5 Minute Rest - 

"Barefoot Annie"

50-40-30-20-10:

Double Unders

AbMat Situps

8/19/17

Strength: Make-up Day

4 RFT:
25 GHD Situps
3 Rope Climbs
400 M Run

8/18/17

Strength: Weighted Dip 5x5

Hang Power Clean
1-1-1-1-1
Hang Power Snatch 
1-1-1-1-1
Push Jerk
1-1-1-1-1

8/17/17

Strength: Power Snatch 3RM

For Time:
50 Jumping alt Lunges, 50 Steps
50 Pull-ups
50 Push Press (95/65)
50 GHD Hip Extensions
50 Burpees

8/16/17

Strength: Split Squats (4 Sets of 8 reps/leg)

8 Rounds of: 400 m Run
- rest 90 seconds between each - 

8/15/17

Strength: 5RM Push Press

27-21-15-9:
Squat Cleans (95/65)
Ring Dips

8/14/17

Strength: Back Squat 18 Reps @60% of 1RM

For Time:
50 Box Jumps (30/24)
50 KB Swings (72/53)
50 Knees to Elbows
50 Wall Ball (30/20)
50 Burpees

8/12/17

6 Minute AMRAP:
10 Pullups
15 Push Press (115/85)
20 KB Swings (53/35)

- Rest 4 Minutes - 

6 Minute AMRAP:
1000 M Row
Max Burpees over Rower

- Rest 4 Minutes - 

6 Minute AMRAP:
800 M Run 
20 Toes to Bar (20 GHD Situps)
Max Pushups

8/11/17

Strength: 5 Sets of 12 DB Press

Competition Training or 
1 RM Front Squat and 1 RM Deadlift

8/10/17

Strength: 5 Sets of 12 DB Bench Press

Competition Training

8/9/17

Strength: 5 Sets of 12 DB Bench Press

4 RFT:
Lunge 100 M
Run 300 M
- Wear 20lb vest - 

8/8/17

Strength: 1 RM Front Squat and 1 RM Deadlift

or

"Chelsea"

8/7/17

"Chelsea"
30 Minute EMOM:
5 Pullups
10 Pushups
15 Squats

8/5/17

"Eva"
5 RFT:
800 M Run
30 KB Swings
30 Pullups

8/4/17

12 Minute AMRAP:
5 Push Press (115/85)
10 Toes to Bar

8/3/17

Strength: 3RM Deadlift

Tabata Pushups
- Rest 3 Minutes - 
then 3 Rounds of:
15 Box Jump Overs
200 M Farmers Carry (60/45 DB)

8/2/17

4 Sets of 3 Reps of
Bulgarian Split Squat + 
Single Leg Romanian DL
then, One set for Max Reps of
Bulgarian Split Squats
Rest 2 Minutes between legs

8/1/17

Strength: DB Bench Press (4 sets of 12 reps)

20 Minute AMRAP:
400 M Run
20 GHD Sit-ups
10 OHS (95/65)

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Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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