Workout of the Day - July 2016 Archive
7/30/16
Strength: Make Up Day
MARCO
3 RFT:
21 Pullups
15 HSPU
9 Thrusters (135/95)
7/29/16
Strength: 3 RM Power Clean
Masters Event 4 & 5
For Time:
22 Toes to Bar
22 Clean and Jerks (95/65)
160 m Shuttle Sprint
- 1 minute rest -
1 Rep Max Squat Clean
7/28/16
Strength: Mobility/Skill Work
Endurance WOD:
7K Trail Run
(4.3 Miles)
7/27/16
Strength: 3 RM Hang Power Snatch
Masters Event 1
For Time:
8 DL
40 GHD Siutps
80 Double Unders
4 Rope Climbs
80 Wall Ball (20/14)
4 Rope Climb
80 Double Unders
40 GHD Situps
8 DL (365/255)
7/26/16
Strength: 5 RM Push Press/Push Jerk
EMOM for 12 Minutes:
0-3:00 3 Reps of High Hang Power Clean
3-6:00 3 Reps of Hang Power Clean
6-9:00 2 Reps of High Hang PC + Front Squat
9-12:00 2 Reps of Hang PC + Front Squat
7/25/16
Strength: 5 RM Front Squat/OHS
Masters Event 3
4 RFT:
600 M Run
20 Burpee Box Jumps (24/20)
7/23/16
Strength: Make up Day
"Kelly"
5 RFT:
400 M Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)
7/22/16
Strength: 1 RM Power Clean
5 Rounds for Max Reps:
1 1/2 Body Weight DL
Dips
7/21/16
Strength: Mobility/Skill Work
5 Rounds of:
1000 M Run/Row
- Rest 3 Minutes -
7/20/16
Strength: 1 RM Front Squat/OHS
20 Minute AMRAP:
400 M Run
25 KB Swings (53/35)
25 GHD Situps
7/19/16
Strength: 1 RM Hang Power Snatch
12 Minute EMOM:
3 position Clean at 65% of 1 RM
7/18/16
For Time:
100 C2B Pullups
125 Push Press (95/65)
150 Back Squats (95/65)
- Alternate work/rest on each minute -
7/16/16
Strength: Make Up Day
BULGER
10 RFT:
150 M Run
7 Chest to Bar Pullups
7 Front Squat (135/95)
7 HSPU
7/15/16
Strength: 3 RM Push Press/Push Jerk
For Time:
50 Steps Single Arm DB Overhead Lunge (50/40)
100 GHD Situps
100 GHD Hip Extensions
50 Steps Single Arm DB Overhead Lunge (50/40)
7/14/16
Strength:3 RM Hang Power Snatch
Endurance WOD
Run/Row:
400 M (Rest 1:1)
800 M (Rest 1:1)
1600 M (Rest 1:1)
7/13/16
Strength: Mobility/Skill Work
5 RFT:
50 Double Unders
15 DB Squat Cleans (45/35)
15 Burpees
50 Double Unders
- Rest 2 minutes -
7/12/16
Strength: 3 RM Power Clean
Strength WOD
5 sets of 10 Bench Press with earthquake bar (Increase weight each set)
- then -
10 Minute EMOM:
1 Rope Climb
7/11/16
Strength: 3 RM Front Squat/OHS
"Helen"
3 RFT:
400 Meter Run
21 KB Swings (53/35)
12 Pullups
7/9/16
Strength: Make Up Day
LUKE
For time:
400 M Run
15 Clean & Jerk (155/115)
400 M Run
30 Toes-to-bar
400 M Run
45 Wallball (20/14)
400 M Run
45 KB Swings (54/35)
400 M Run
30 ring dips
400 M Run
15 Walking Lunge Steps (155/115)
400 M Run
7/8/16
Strength: 3 RM Power Clean
2 Rounds:
AMRAP 1:
Jumping Slam Ball
Double Unders
Hollow Rock Hold
AMRAP 2:
Bear Crawl
DB Thrusters (45/35)
Plank Hold from Hands
- 1 minute of each move
- 1 minute rest between each
- Max reps for each
7/7/16
Strength: 3 RM Hang Power Snatch
Endurance WOD:
6-10 200 M Sprint
- Recover 90 seconds between each -
7/6/16
Strength: 5 RM Push Press/Push Jerk
10 Minute AMRAP:
10 Hang Muscle Snatch (75/55)
10 Box Jumps (24/20)
10 Burpees
7/5/16
Strength: 5 RM Front Squat/OHS
For Time:
42 MBC (20/14)
21 BW Bench Press
30 MBC
15 BW Bench Press
20 MBC
9 BW Bench Press
7/4/16
In teams of 3 or 4:
1 RM DL
- then
20 Minute AMRAP
50 Rep of each:
Pushups
Abmat Situps
Pullups
Squats
- Upon completion of 50 reps of each, the entire teams runs 400 m, when everyone returns, start a new cycle of 50 of each move.
7/2/16
Strength: Make Up for any 1 RM
"DIRTY 30"
Box Jumps (24/20)
Jumping Pullups
KB Swings (35/26)
Lunges
Knees to Elbows
Push Press (45/35)
Hip Extensions
Wall Balls (20/14)
Burpees
Double Unders
7/1/16
Strength: 1 RM Bench Press
Granite Games Qualifier Event 5
14 Min AMRAP:
40 Double Unders
7 Muscle Ups
7 Snatches (155/105)