Workout of the Day

#14 Wednesday 11.5.2014

1. Backsquat 3×10 @60% of your 1RM 2. 3×1 minute rounds of Double Unders (Max Effort)1:1 Rest 3. 3 Rds 10 Power Snatches @ 95/65 20 C2B 30 Wallball 20/14

#13 Tuesday 11.4.2014

1. 14 Minute EMOM A. 7×3 Strict Press B. 30 Seconds of Double Unders   2. 5 Rounds For Time: 30 KB Swings 53/35 * 10 Burpees everytime you put down the Kettle Bell before completing a round of 30.

#12 Monday 11.3.2014

1. Front Squat 5×5 (across) 60% of 1 RM Skill Work: T2B EMOM 14 Minutes (7 Rounds of each) A. 8 OHS @ 95 B. 6-10 T2B   *Bonus Work 7×5 C2B (60 Seconds rest in between rounds)

#11 Sunday 11.2.2014

1. 20 Minutes to find a 1RM Bear Complex 2. “Jackie” 1000M Row 50 Thrusters @ 45/30 lbs 30 Pull Ups

#10 Saturday 11.1.14

15 Minutes to Find a 1 RM OHS 12 Minute AMRAP 500M Row 10 Front Squats @ 155 / 105 20 T2B 30 Wallball 40 Burpees 30 Wallball 20 T2B 10 Front Squats @ 155/ 105 500M Row

#9 Friday 10.31.2014

1. 6×3 Backsquat 2. 8 Minute AMRAP 21 Deadlifts @ 135/95 15 Boxjumps 24/20 18 Deadlifts @ 185/135 15 Boxjumps 15 Deadlifts @ 225/155 15 Boxjumps 12 Deadlifts @ 275/185 15 Boxjumps 9 Deadlifts @ 315/205 15 Boxjumps 6 Deadlifts @ 365/225 15 Boxjumps 3 Deadlifts @ 405/255 15 Boxjumps

#8 Thursday 10.30.2014

Thursday Oct 30 A. Not For Time: 5 Roundds: 5 push ups, 5 Pull ups, 5 air squats B. Max Effort 3 Rounds | 1 Minute Rest in between Rounds  1 Minute Thrusters @95, 1 Minute Hang Power Cleans @ 95, 1 Minute Power Snatches @95, 1 Minute of S2OH @ 95, C. 3×1 minute…

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#7 Wednesday 10.29.2014

Wednesday Oct 29 A. Front Squat 6×4 @ 60% 5 Rounds – 10 OHS @ 95/65, 10 Burpees 5 Minute Rest 3 Rounds – 10 S2OH @95, 5 muscle ups

#6 Tuesday 10.28.2014

10×1 EMOM Snatch Balance 30,20,10, KB Swings @53/35, Chest to Bar Pull ups, Sit ups

#5 Monday 10.27.2014

Monday Oct 27 1. Backsquat 6×4 60% of 1RM 2. Two minute AMRAP Test A. 2 Minute amrap of burpees B. 2 minute amrap of thrusters @ 105 / 75 C. 2 minute amrap of double unders D. 2 minute amrap of wallball 20/14 E. 2 minute amrap of T2B 1 Minute rest in-between rounds

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