Workout of the Day
A.
On the minute, for 5 minutes, perform:
Snatch x 2 reps at 75% of 1-RM
B.
On the minute, for 5 minutes, perform:
Clean and Jerk x 2 reps at 75% of 1-RM
Wednesday
June 19, 2013 – 12:00 AM
Tuesday
June 18, 2013 – 12:00 AM
Workout of the Day
For time, complete:
5-4-3-2-1 reps of:
Wall Climbs
Deadlifts (225/155 lb)
Monday
June 17, 2013 – 12:00 AM
Workout of the Day
In teams of three, with only one person working at a time, complete:
150 Burpees
200 Kettlebell Swings
250 Abmat Sit-ups
300 Air Squats
1800 Meter Run
Sunday
June 16, 2013 – 2:05 AM
Recovery day
We are closed on Sundays to ensure you get a day of rest and rejuvenation.
Revitalize with some yoga, a bike ride, a light jog, or a long walk.
Restore with a massage, a nap or a good book—just be sure to enjoy your day.
Prepare meals for the week. Remember: what you put in your engine is what you get out. So be sure you’re consuming fresh, quality fuel.
Saturday
June 15, 2013 – 12:00 AM
Workout of the Day
Partner VS Partner
A.
Death by Push-ups
Against a running clock, complete 1 push-up in the first 30 seconds. Add 1 push-up every 30 seconds until one partner cannot complete the required reps within the 30 seconds.
B.
Tabata Air Squats
Each person completes 8 intervals of 20 seconds of work followed by 10 seconds of rest.
The goal is to complete more air squats than your partner.
C.
Against a continuously running clock:
Plank Hold for time
Friday
June 14, 2013 – 12:00 AM
Workout of the Day
“Flight Simulator”
For time, complete:
Unbroken Double-unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
(Stop between each set. Reps must be unbroken. 20 minute time-cap.)
Thursday
June 13, 2013 – 12:00 AM
Workout of the Day
A.
On the minute, for 5 minutes, perform:
Snatch (full) x 3 reps at 70% of 1-RM
B.
On the minute, for 5 minutes, perform:
Clean and Jerk x 3 reps at 70% of 1-RM
Wednesday
June 12, 2013 – 12:00 AM
Workout of the Day
A.
Three sets of:
Front Squats x 3 reps at 21X1
3 minute recovery between sets
(Use the rest phase to stretch and mobilize shoulders and upper back.)
B.
Three rounds for time of:
3 Handstand Push-ups
6 Ring Dips
9 Push-ups
12 Box Jumps (24/20″)
Tuesday
June 11, 2013 – 12:00 AM
Workout of the Day
Five sets of:
Deadlift
Set 1: 3 reps
Set 2: 2 reps
Set 3: 1 rep
Set 4: 3 rep
Set 5: 1 rep
3 minute recovery between sets
B.
On the minute, for 10 minutes, perform:
5 Power Cleans (155/105 lb)
5 Burpees
Monday
June 10, 2013 – 12:00 AM
Workout of the Day
A.
Four sets of:
Single-arm Dumbbell Press x 3-5 reps each arm
30 seconds recovery
Dumbbell Walking Lunges x 20 steps
2 minute recovery
B.
In teams of two, with one person working at a time, partners alternate rounds to complete as many rounds as possible in 10 minutes of:
10 Hand-release Push-ups
10 Kettlebell Swings (70/53 lb)
20 Air Squats
Get Started!
