Category: Workout of the Day


Thursday, May 9, 2013

Complete as many reps as possible in 10 minutes of:
275/193 pound Deadlift, 1 rep
20/14 pound wall ball, 5 reps

Each round add 1 deadlift and 5 wall balls to the number of reps performed in the previous round.
Post total reps.

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Wednesday, May 8, 2013

3 rounds for time of:

100 meter sprint (25 meters down and back x 2)

10 Burpees

7 Power Cleans, 155/103 pounds

Post Time.

After the workout complete 3 sets of 15 reps of Back Extensions (not hip extensions)

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Tuesday, May 7, 2013

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65/45 pounds
25 L-pull-ups
50 Sit-ups

Post time to comments.

Compare to

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Monday, May 6, 2013

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads.

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Saturday, May 4, 2013

“Jackie”

1000 meter row
45/33 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

20130504-000206.jpg

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Friday, May 3, 2013

Complete as many rounds as possible in 20 minutes of:
115/73 pound Hang clean, 15 reps
12 Ring dips
21 Sit-ups

Post number of rounds completed to comments.

Compare to 11-7-12

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Thursday, May 2, 2013

Back squat 5-5-3-3-3-1-1-1-1-1 reps

Post loads.

20130501-225412.jpg

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Wednesday, May 1, 2013

Strength
1-1-1-1-1
Weighted Pull-up

Conditioning
Three rounds for time of:
50 Double unders
21 Kettlebell swings, 53/35
12 Pull-ups

20130430-210311.jpg

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Tuesday, April 30, 2013

Three rounds for time of:
Run 800 meters
50 Wall ball shots, 20/14 pound ball, 10/9 foot target

Post time to comments.

20130429-221310.jpg

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Monday, April 29, 2013

Pre-workout
Burgener Warm-up
Snatch Skill Transfer Exercises
Snatch Progression (from the ground)

Strength

In 15 minutes, work up to a heavy 1 rep snatch (not a max)

Conditioning
10-8-6-4-2 reps for time of:
135/93 pound Snatch
Handstand Push-ups

20130428-230154.jpg

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