Workout of the Day - July 2017 Archive

7/29/17

Strength: Make-up Day

"When Karen Met Annie"
50-40-30-20-10:

DUs

Wall Balls

Sit-ups

7/28/17

Strength: 3RM Power Clean

15 Minute AMRAP:
30 Squats
20 Handstand Pushups
10 Deadlifts (225/155)

7/27/17

3x2000 M (Run/Row)
(Rest 5 minutes between sets)

400 fast/400 easy
300 fast/300 easy
200fast/ 200 easy
100fast/ 100easy

7/26/17

Strength: 5RM Front Squat

400m or 1 mile Makeup

1 REP Press

Max Reps of DB Press for each arm using
40% of 1 Rep Max that was just determined

7/25/17

"Fran"
21-15-9:
Thrusters
Pullups

7/24/17

Strength: 5 sets of 10 DB Bench Press

20 Minute EMOM:
A. 12 Jumping Slam Balls
B. 2 Ascents Rope Climb
C. :50 Plank Hold
D. 12 Steps Slosh Pipe Lunge
E. 15/12 Cal Assault Bike

7/22/17

4 RFT:
30 Pushups
20 Front Squats (115/85)
20 Push Press (115/85)
30 GHD Situps

7/21/17

NICKMAN
10 RFT:
200 M Farmers Carry (55/35)
10 Weighted Pullups (35/25)
20 Alt DB Power Snatches (55/35)

7/20/17

1 Mile Time Trial or 400 M Time Trial Makeup

12 Minute AMRAP:
3 Thrusters  (135/95)
6 Toes to Bar
9 KB Swings
12 DL (135/95)

7/19/17

Strength: 1RM Front Squat

50-40-30-20-10:
Wall Ball (20/14)
Box Jumps (24/20)

7/18/17

400 M Time Trial

then

A.
Every 2 minutes, for 10 minutes (5 sets):
Power Snatch + Overhead Squat

Build over the course of the 5 sets.

B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-65%
*Sets 3-4 = 2 reps @ 70-75%
*Sets 5-6 = 1 rep @ 80-85%
*Sets 7-8 = 1 rep @ 90-95%

7/17/17

Strength: 4 Sets of 10 DB Bench Press

"The Ghost"
6 Rounds/1 Min each
Rowing
Burpees
Double Unders
- Rest - 
Separate scores for each

7/15/17

HOLLYWOOD


For Time:
2 K Run
22 Wall Ball (30/24)
22 Muscle Ups
22 Wall Ball (30/24)
22 Power Cleans (185/135)
22 Wall Ball (30/24)
2 K Run

7/14/17

Strength: 3RM Power Clean

4 RFT:
12 Alt Pistols (45/35 DB)
30 GHD Sit-ups

7/13/17

Strength: 5 sets of 10 DB Bench Press

3 RFT:
250 m Row
12 Squat Snatch (65/55)
21 Pushups

7/12/17

Strength: 3 RM Deadlift

"Helen"

3 RFT:
400 Meter Run
21 KB Swings (53/35)
12 Pull-ups

7/11/17

1 Mile Run- Time Trial (compare to previous 1 mile TT)

Every 2 minutes, for 6 minutes (3 sets):
3-Position Clean @ 60%
(high hang, mid-patella, floor)

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Hang Clean + 2 Cleans + Jerk
*Sets 1-2 = 70%
*Sets 3-4 = 80%
*Sets 5-6 = 85%

7/10/17

Strength: 3RM Front Squat

For Time:
15 Thrusters (135/95)
21 SDLHP (135/95)
12 Thrusters (135/95)
15 SDLHP (135/95)
9 Thrusters (135/95)
9 SDLHP (135/95)

7/8/17

Strength: Make-up Day

LOREDO

6 RFT:

24 Squats

24 Push-ups

24 Walking Lunges

400m Run

7/7/17

Strength: 3x6 Deadlift
3 RFT:
30 KB Swings (53/35)
20 Triple Unders
400 M Run

7/6/17

Strength: DB Bench (4 Sets of 8)

15 Minute AMRAP:

21 GHD Situps
14 Single Arm DB Push Jerks
Use a single, heavy DB & alternate arms each rep

7/5/17

Strength: Skill Work/Mobility

OPEN WOD 14.4

For Time: 
60 Calorie Row
50 T2B
40 Wall Ball (20/14)
30 Cleans (135/95)(115/65)
20 Muscle Ups

7/4/17

Team WOD

7/3/17

Strength: 5RM Front Squat

20 Minute EMOM:
A. 12 DB Step Ups (24/20 Box) (45/30 DB)
B. 12 Alt DB Snatch (45/30)
C. 12 Pushups on DB
D. 12 DB Clean (45/30)
E. 15/12 Cal Assault Bike

7/1/17

Strength: Make-up Day

ROY

5 RFT:

15 Deadlift (225/155)

20 Box Jumps (24/20)

25 Pullups

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