Workout of the Day: January 2015 Archive
1/31/15
"Brehm"
For time:
10 Rope climb (15 ft)
20 Back squat (225/155)
30 HSPU
40 Calorie Row
1/30/15
Skill Work: L-Sit
4 RFT:
100 Ft Walking Lunge (30/20 DB)
30 Box Jumps (24/20)
20 Weighted Pullups (30/20)
1/29/15
Strength: 5 RM Walking Lunge (Front Rack/OH)
12 Minute AMRAP:
12 Dips
9 Squats
12 Burpees
1/28/15
Strength: 5 RM FS/OHS
10 Minute EMOM:
2 Cleans (any) 75% of 1 RM
1/27/15
Strength: 5 RM Bench Press/Push Press
"Fran"
21-15-9:
Thrusters (95/65)
Pullups
1/26/15
Strength: 3 RM Deadlift
"Annie"
50-40-30-20-10:
Double Unders
Abmat Situps
1/24/15
"Morrison"
50-40-30-20-10:
Wall Ball (20/14)
Box Jumps (24/20)
KB Swings (1.5 pood)
1/23/15
Strength: 1 RM Power Snatch/Squat Snatch
3 RFT:
30 Toes to Bar
15 Clean & Jerk (155/95)
1/22/15
Strength: 1 RM Split Squats
"Cindy"
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
1/21/15
Strength: 1 RM Barbell Row
1 RM Turkish Getup (each arm)
1/20/15
Strength: 1 RM Back Squat
10 Minute AMRAP:
10 DL (275/185)
20 GHD Situps
1/19/15
"Kyle"
3 RFT:
40 KB Swings (70/53)
40 Box Jumps (24/20)
40 Thrusters (65/45)
40 Elevated Pushups (24 inch box)
1/17/15
"ERIN"
5 RFT:
15 DB Split Cleans
21 Pullups
1/16/15
Strength: 1 RM Power Snatch/Squat Snatch
4 Rounds, each For Time:
800 M Row
- Rest as needed between efforts -
1/15/15
Strength: 3 RM Split Squats
Alternating for 12 Minutes
Max Reps of each:
KB Swings (53/35)
Power Cleans (135/95)
1/14/15
Strength: 3 RM Back Squat
1 RM Thruster
then 10 Min EMOM:
2 Thrusters at 75% of 1 RM
1/13/15
Strength: 3 RM Barbell Row
"Lynne"
- 5 rounds, each for max reps -
Bodyweight Bench Press
Pullups
1/12/15
Strength: 3 RM Bench Press/Push Jerk
"How fast can you get there…"
- To 300 total reps -
1:00 Wall Ball 20/16
:30 Rest
1:00 Burpees
:30 Rest
1:00 Push Press (95/65)
:30 Rest
1:00 GHD Sit ups
:30 Rest
1:00 OH Walking lunge (45/25)
:30 Rest
1/10/15
"Wilmot"
6 RFT:
50 Squats
25 Ring Dips
1/9/15
Strength: 5 RM Barbell Row
10 Minute AMRAP:
- Same Bar for all 3 -
10 Push Press (65% of 1 RM)
20 Front Squats
30 Deadlifts
1/8/15
Strength: 3 RM Power Snatch/Squat Snatch
3 RFT:
50 GHD Situps
25 Strict HSPU
1/7/15
Strength: 5 RM Split Squats
"Isabel"
30 Snatch (135/95)
1/6/15
Strength: 5 RM Bench Press or Push Jerk
For Time:
1000 M Row
50 DB/KB Snatch (40/30)
750 M Row
35 DB/KB Snatch
500 M Row
20 DB/KB Snatch
1/5/15
Strength: 5RM Back Squat
For Time:
50 Wall Ball (20/14)
30 Clean (155/95)
15 Muscle Ups
1/3/15
"Ozzy"
7RFT:
11 Deficit HSPU
1,000 M Run
1/2/15
Strength: 1 RM Split Squats
3 RFT:
50 Cal Row
150 Double Unders
50 Walking Lunges
1/1/15
Team WOD