Archive | Workouts

Friday, March 21, 2014

Work on Overhead Squat for 10 minutes W.O.D. 6:00 AMRAP 5 Thrusters 10 Wall Balls 15 Sit-ups Rest 1:00 minute 4:00minute AMRAP 5 Box Jumps 10 Air Squats 5 Toes to Bar Endurance Workout: 2- Rounds Rest 30 seconds between rounds 100m Run/ 200m Run/ 300m Run/ 400m Run

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Wednesday, March 19, 2014

W.O.D. On a running clock 0:00- 5:00 Max effort Row for calories 5:00-6:00 Rest 6:00-8:00 Max Effort Russian KB Swing 8:00-9:00 Rest 9:00-10:00 Max Effort Push ups 10:00-11:00 Rest 11:00-13:00 Air Squats 13:00- 14:00 Rest 14:00-15:00 Mountain Climbers Endurance: “Tabata” Bike 8- 20/10  

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Monday, March 17, 2104 (St. Patrick’s Day)

W.O.D. 14.3 8 minute AMRAP 10 Deadlifts 135/95 15 Box Jumps 24/20 15 Deadlift 185/135 15 Box Jumps 24/20 20 deadlifts 225/155 15 Box Jumps 24/20 25 Deadlifts 275/185 15 Box Jumps 24/20 30 Deadlifts 315/205 15 Box Jumps 24/20 35 Deadlifts 365/225 15 Box Jumps 24/20 ENDURANCE WORK-OUT: Bike 10 Rounds 45 second sprint/ […]

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