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Workout of the Day 29 January 2015

1/28/2015

MITTE

Pistols and Pullup kipping skills

Not for Time:
5 sets, Full bear complex (challenging weight)

Cash out: 50 hollow rocks

WEILIMDORF

Pistols and Pullup kipping skills

Not for Time:
5 sets, Full bear complex (challenging weight)

Cash out: 50 hollow rocks

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Workout of the Day 28 January 2015

1/27/2015

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MITTE

Bench Press
5-5-5-5-5

For time:
500m run
15 KB Swings (Russian, 24/32)
15 Jumping Lunges
15 Goblet squats
15 Toes to Bar
50 Double Unders
15 Toes to Bar
15 Goblets squats
15 Jumping Lunges
15 KB Swings (Russian, 24/32)
500m run

WEILIMDORF

Bench Press
5-5-5-5-5

500m run
15 Deadllifts @60%
15 Slam Balls
15 Goblet Squats
15 Toes to Bar
50 Double Unders
15 Toes to Bar
15 Goblets squats
15 Slam Balls
15 Deadlifts @60%
500m run

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Workout of the Day 27 January 2015

1/26/2015

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Front Squat 5x5

In 15 min:
20 Man Makers (7.5/12)

Then remaining time, AMRAP:
10 HPC (40/30)
15 Front squat
20 lateral bar burpee
200m run

Cleans 5x5

In 15 min:
20 Atlas Stones

Then remaining time, AMRAP:
10 HPC (40/30)
15 Front squat
20 lateral bar burpee
200m run

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Workout of the Day 26 January 2015

1/25/2015

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Strict press 2x5
Push press 2x5
Push jerk 2x5

Tabata 3 rounds: (alternating exercises)
Station A:
- KB clean
- KB Jerk
Station B:
- push press
- sit ups
station C:
- pull-ups
- air squats

Cash out:
50 box jumps
500m row

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Workout of the Day 22 January 2015

1/21/2015

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MITTE

5min Kettlebell Jerk Set, 1 hand switch (12/20)

Then,

In 5 Min:
1-2-3-4-5-6...
Hang Power Cleans (25/40)
Lateral Bar Burpees

Rest 1 Min

In 4 Min:
1-2-3-4-5-6...
Push Ups
Sit Ups

Rest 1 Min

In 3 Min:
1-2-3-4-5-6...
Ring Rows
Wall Balls (14/20)

Rest 1 Min

In 2 Min:
1-2-3-4-5-6...
Push Press (25/40)
Front Squat (25/40)

Rest 1 Min:

In 1 Min:
1-2-3-4-5-6...
Alternating Kettlebell Clean + Jerks

WEILIMDORF

5min Dumbbell Jerk Set, 1 hand switch (10/20)

Then,

In 5 Min:
1-2-3-4-5-6...
Hang Power Cleans (25/40)
Lateral Bar Burpees

Rest 1 Min

In 4 Min:
1-2-3-4-5-6...
Push Ups
Sit Ups

Rest 1 Min

In 3 Min:
1-2-3-4-5-6...
Ring Rows
Wall Balls (14/20)

Rest 1 Min

In 2 Min:
1-2-3-4-5-6...
Push Press (25/40)
Front Squat (25/40)

Rest 1 Min:

In 1 Min:
1-2-3-4-5-6...
Alternating Kettlebell Clean + Jerks

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Workout of the Day 21 January 2015

1/20/2015

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MITTE

EMOTM 10 min alternating:
1: 1 Deadlift, starting at 70% and increasing load
2: 10 Jump Squats

Then,

150 Kettlebell Swings (Russian, hand to hand, 16/24)
50 Pull Ups

Athletes may break up movements as they chose, but, must run 200m every time they put the kettlebell down or drop from the pull up bar.

WEILIMDORF

EMOTM 10min
1: 1 Deadlift, starting at 70% and increasing load
2: 2 20m shuttle runs

Then,

5 Rounds for Time
1 atlas stone ground to shoulder (AHAP)
3 Muscle Ups
30 Kettlebell Swings (Hand to hand, 16/24)
200m Run

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Workout of the Day 20 January 2015

1/19/2015

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MITTE

Kettlebell Overhead Squat
Work up to 1RM per arm

Then,

5 Rounds for Time
10 Kettlebell Snatches + OHS per arm (12/20)
10 Strict Knees to Elbows
20 Double Unders

WEILIMDORF

EMOTM 10 min alternating
1: 1 Hang Power Snatch + Overhead Squat
2: 10 Box Jumps

Then,

20 Tire flip burpees
30 Double Unders
20 Kettlebell Snatch + OHS per arm (12/20)
30 Double Unders
20 GHD Sit Ups
30 Double Unders
20 Knees to Elbows
30 Double Unders

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Workout of the Day 19 January 2015

1/19/2015

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MITTE

Front Squat
5-5-3-3-1-1

Then,

21-15-9
Clusters (25/40)
Ring Rows

WEILIMDORF

Rope Climbs

Then,

10 min workup to 1RM Front Squat

Then,

8 rounds for time
1 rope climb
5 Front Squats @ 80% 1RM
5 20m Shuttle Runs

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