Workout of the Day - February 2017 Archive
2/28/17
Strength: 5x5 Barbell Row
16 Minute EMOM:
1. 15/12 Cal Row
2. 7 Wall Ball (20/14) + 7 HR Pushups
3. 15/12 Cal Row
4. 7 KB Swings (70/53) + 7 Abmat Situps
2/27/17
Strength: 20 Reps Back Squat and Bench Press at 65% of 1 RM
Workout 17.1
For time:
10 dumbbell snatches (50/35)
15 burpee box jump-overs (24/20)
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
2/25/17
For Time:
8K Partner Row
Meanwhile, Accumulate as Partners:
200 Push Press
200 Air Squats
200 Double Unders
200 AbMat Situps
2/24/17
Strength: 3 RM Wghtd Pullup/5x5 Neg. Pullup
5 RFT:
10 GHD Situps
10 Push Press (115/85)
200m Run
2/23/17
Strength: 20 Rep Back Squat & 20 Rep Bench Press @60% of 1RM
12 Minute EMOM:
Power Snatch +
High Hang Squat Snatch
OR
Power Snatch +
High Hang Power Snatch +
Overhead Squat
2/22/17
Strength: Mobility/Skill Work
12 Minute AMRAP:
15 Double Unders
12 Hand Release Pushups
9 Hang Power Cleans (135/95)
2/21/17
Strength: 5x5 Barbell Row
"Seven Deadly Sins"
10 C2B Pullups
20 Toes to Bar
30 Deadlifts (185/135)
100 Double Unders
30 Box Jumps (24/20)
20 Burpees
10 Cleans (185/135)
2/20/17
Strength: 20 Rep Front Squat & 20 Rep Press @ 60% of 1RM
3RFT:
400 M Run
15 SDLHP (75/55)
30 KB Swings (53/35)
2/18/17
500 Double Unders For Time
- Start a clock, and at the beginning of each minute, perform 3 body-weight front squats.
2/17/17
Strength: 5RM Weighted Pullups/5x5 Negative Pullups
For Time:
15 Burpees over barbell
5 Clean & Jerks (225/155)
12 Burpees over barbell
4 Clean & Jerks (225/155)
9 Burpees over Barbell
3 Clean & Jerks (225/155)
2/16/17
Strength: 20 Rep Back Squat/Press (60% of 1RM)
8 Minute AMRAP:
6 Deadlift (185/135)
12 Knees to Elbows
2/15/17
Strength: Mobility/Skill Work
Every 2 minutes for 14 Minutes:
(7 Rounds)
Snatch Pull from ground+high hang snatch+hang snatch+snatch+OHS
2/14/17
Strength: 5x5 Barbell Row
"Hard Cindy"
20 Minute AMRAP:
5 Weighted pull-ups (35/25)
10 Push-ups w/ feet on 30" box
15 Squats holding a 45# plate
2/13/17
Strength: 20 Rep Front Squat and Bench Press
(Start at 60% of 1RM)
12 Minute AMRAP:
Ascending by 2 each round
2 KB Swings (53/35)
2 Box Jumps (24/20)
2/11/17
Strength: Make Up Day
WESTON
5 RFT:
1000 M Row
200 M Farmer's Carry (45/35 DB)
50 M DB Waiter Walk Right Arm (45/35)
50 M DB Waiter Walk Left Arm (45/35)
2/10/17
Strength: 1 RM Hang Power Snatch/Hang Snatch
8 Minute AMRAP:
3 HSPUs
6 Walking Lunge Steps
9 Abmat Situps
- 2 Minute Break -
8 Minute AMRAP:
4 Ring Dips
6 Pull ups
8 Burpees
2/9/17
Strength: Mobility/Skill Work
15-12-9:
Toes to Bar
Wall Ball (20/14)
Thrusters (75/55)
2/8/17
Strength: 5x5 DB Bench Press
"Christine"
3 RFT:
500 M Row
12 DL (BW)
21 Box Jumps (20)
2/7/17
Strength: 1 RM Push Press/Push Jerk
15 Minute EMOM:
Clean pull + Power Clean + 1 Hang Squat Clean (65-70% of 1RM)
2/6/17
Strength: 5x5 Split Squats
20 Minute AMRAP:
25 GHD Situps
21 DB Push Press (45/35)
Run 400m
2/4/17
BLAKE
4RFT:
100 foot OH Walking Lunge with 45lb plate
30 Box jump (24/20)
20 Wallball (20/14)
10 Handstand pushups
2/3/17
Strength: 3 RM Hang Power Snatch/3RM Hang Snatch
For Time:
1000 m Row
20 Back Squats @75% of 1RM
750m Row
15 Back Squats @75% of 1RM
500m Row
10 Back Squats @75% of 1RM
2/2/17
Strength: Mobility/Skill Work
4 RFT:
10 Strict Pullups
15 Bench Press (135/95)
2/1/17
Strength: 3 RM Push Press/Push Jerk
5 RFT:
12 Left-arm KB Snatches (53/35)
12 Right-arm KB Snatches (53/35)
3 Rope Climbs
250 M Row
- Rest 3 Minutes between rounds -