WORKOUT OF THE DAY
February 2

Strength:
Back Squat: 3-3-3-3-3

Conditioning:
5RFT:
15 Burpees
20 Russian Twists (45/25#)
30 Air Squats

 

Fat Basic Fran

Strength:
Thruster: 15 min to establish 1RM

Conditioning:

“Fat Basic Fran”

For time:
21-15-9
Thrusters (115/75#)
Hand-release Push-ups

January 30

Strength:
Weighted Sit-ups: 15-15-15-15 (45/25# plate )

Conditioning:
For time:
100 KB Swings (24/20kg)*

*7 Burpees every time you put the KB down

January 29

Strength/Power:
Push Jerk: 3-3-3-3-3
Working up to heaviest set of 3

Conditioning:
15 min AMRAP:
5 HSPU
10 Pistols
15 Pull-ups

January 28

Strength/Power:
Power Clean: 15 min to establish 2RM

Conditioning:
A) 3 Rounds:
10 Power Cleans (185/125)
30 DU

B) Rest 2:00

C) 3 Rounds:
15 Power Cleans (135/95#)
30 DU

** Score is total time after A, B & C.

January 27

Skill Work:
15 min kipping pull-up skill work

Conditioning:
5RFT*:
250m Row
10 Lateral Jumps over-the-rower
10 Ring Dips

*1:1 Work/Rest

January 26

Strength/Power:
Every 90 seconds for 4 sets:
5 Tap-and-Go Power Snatch @ 75% of 1RM

Conditioning:
2RFT:
30 OHS (115/75%)
30 Burpees

Partner “DT”

WOD:

Partner “DT”:

5RFT:
12 Deadlifts (155/105#)
9 Hang Power Clean
6 Push Jerk

*Only 1 partner works at a time. Partners may break up the work in any manner.

 

January 23

Strength:
Front Rack Lunges: 6-6-6-6 (3 each leg)

Conditioning:
5RFT:
20 Burpees
10 T2B
30 Air Squats

January 22

Strength: 
Floor Press: 5-5-5-5-5

Push-ups: 2 x Max Effort*
*Rest 1:30 between sets

Conditioning:
Tabata**:
Row (Calories)
Ring L-Sit Hold
Box Jumps (24/20″)

**The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

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