Life. Changing. Fitness

Workout of the Day

Thursday 04.10.14

By on Apr 9, 2014 in Workout of the Day | 0 comments

Part 1 ( 15 minutes) Back Squat 5 reps @ 65% of your 1 rep max Back Squat 5 reps @ 70% of your 1 rep max Back Squat 10+ reps @ 75% f your 1 rep max Part 2 (5 minutes) Romanian Deadlift 30 reps Part 3 (15 minutes) As many rounds as possible in 15 mins of: 1 Curtis P 2 Burpees 3 Push-up (hand release)s 4 Air Squats Post total rounds. (A) 115/80 (I) 95/65 (B)...

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Wednesday 04.09.14

By on Apr 8, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Bench Press 3 reps @ 70% of your 1 rep max Bench Press 3 reps @ 75% of your 1 rep max Bench Press 7+ reps @ 80% of your 1 rep max Rest 2 minutes between sets Part 2 (10 minutes) Pull-up (A) Weighted 1 rep max (I)  EMOTM 10, 5 strict pull-ups (B) EMOTM 10, 5 strict pull-ups If you fail out the emotm, reduce the number of pull-ups by 1 and go on...

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Tuesday 04.08.14

By on Apr 7, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Front Squat 5 reps @ 75% of your 1 rep max Front Squat 3 reps @ 80% of your 1 rep max Front Squat 5+ reps @ 85% of your 1 rep max Part 2 (10 minutes) Sumo Deadlift 3 sets of 10 reps @ 50 of your 1 rep max Part 3 (12 minutes) 5 rounds for time of: 10 Power Cleans 15 Wall Balls (A) 135/95, 20/14 (I) 95/65, 20/14 (B) 75/55,...

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Monday 04.07.14

By on Apr 6, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Deadlift 5 reps @ 65% of your 1 rep max Deadlift 5 reps @ 70% of your 1 rep max Deadlift 10+reps @ 75% of your 1 rep max Rest 2 minutes between sets Part 2 (5 minutes) 30 Glute Ham Raises. Use partners to work through reps switching work/rest. Part 3. (15 minutes) “Helen” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1...

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Friday 04.04.14

By on Apr 3, 2014 in Workout of the Day | 0 comments

Part 1 (15 minutes) Deadlift 5 reps @ 75% of your 1 rep max Deadlift 3 reps @ 80% of your 1 rep max Deadlift 5+ reps @ 85% of your 1 rep max Rest 2 minutes between sets. Part 2 (5 minutes) Weighted Lunges  10 10 10 10 10 Part 3 (15 minutes) 9-7-5 reps, for time of: Muscle Up Squat Snatch, 135/95 lbs| (A)  135/95 Squat (I) 135/95 Power, Chest to Bar pull-ups (B)...

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By on Apr 2, 2014 in Workout of the Day | 0 comments

Part 1 8 rounds for time of: 5 Front Squats 26 Ring Push-ups (A) 185/125 (I) 135/95, Hand Release Push-ups (B) 95/65 , 13 HR pushups

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