Life. Changing. Fitness

Workout of the Day

Friday 04.18.14

By on Apr 17, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Front Squat 5 reps @ 65 % of your 1 rep max Front Squat 5 reps @ 70 % of your 1 rep max Front Squat 10+ reps @ 75% of your 1 rep max Part 2 (5 minutes) Squat Therapies 5×20 Rest as needed between sets. Squat Therapy Part 3 (12 minutes) 21-15-9 reps, for time of: Front Squat, 95 lbs Burpee Pull-up (A) 95/65 (I) 75/55, Asst pull-ups (B) 55/35,...

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Thursday 04.17.2014

By on Apr 16, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Shoulder Press 5 reps @ 65% of your 1 rep max Shoulder Press 5 reps @ 70% of your 1 rep max Shoulder Press 10+ reps @75% of your 1 rep max Part 2 (17 minutes) “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball Sumo Deadlift High Pull Box Jump Push Press Row (calories) Rest 1 min Rotate immediately to the next station every 1...

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Wednesday 04.16.2014

By on Apr 15, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Power Snatch. Work up to a 1 rep max Part 2 (8 minutes) Every minute on the minute for 8 minutes 15 pistols (alternating legs) (A) as rx (I) Pistol to object. (B) 30 Air Squat Part 3 (10 minutes) 5 rounds for time of: 12 Thrusters, 75/55 lbs 12 Box Jumps, 24/20 in (A) 75/55 24″/20″ (I)  65/45 24″/20″ (B) 55/35...

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Tuesday 04.15.2014

By on Apr 14, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Push Press 5 reps @ 65% of your 1 rep max Push Press 5 reps @ 70% of your 1 rep max Push Press 10+ reps @ 75% of your 1 rep max Part 2 (5 minutes) 30 Handstand Push-ups For time (A) as rx (I) asst. hspus (B) pike press Part 3 (10 minutes) Complete as many rounds as possible in 10 mins of: 5 Knees To Elbows 10 Air Squats 15 Double Unders Other...

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Monday 04.14.14

By on Apr 13, 2014 in Workout of the Day | 0 comments

Part 1 (40 minutes) 5 rounds, each round for time, of: 1 Deadlift, 2 Hang Power Cleans 3 Front Squats, 4 Shoulder-to-Overheads Run 200m Rest 2 mins between each round. (A) 135/95 (I) 105/80 (B) 75/55 Part 2 (remaining time from part 1) Skill Work

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Friday 04.11.14

By on Apr 10, 2014 in Workout of the Day | 0 comments

Part 1 (40 minutes) For time: 30 Handstand Push Ups 40 Pull-ups 50 Kettlebell Swings 60 Sit-up (abmat)s 70 Burpees (A) 53/35 (I) 35/26, asst HSPU, (B) 35/26, Hand Release Pushups, asst. Pull-ups

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