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WORKOUT OF THE DAY 1 JUNE 2015

5/31/2015

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MITTE & WEILIMDORF

Part A:  Front Squat and Thruster drills

Part B:  Every 5 minutes for 30 minutes (6 rounds)
-200m run
-7 thrusters (50/35)
-14 Knees to Elbows


Focus on quality repetitions.  Any remaining repetitions complete after the 30 minutes
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WORKOUT OF THE DAY 28 MAY 2015

5/27/2015

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MITTE & WEILIMDORF:
5x5 Bent Over Row

then for time
(15-12-9)
Man maker box step ups (pick challenging weight)
American KB swings (16/24)


Advanced:
(21-15-9) with one (12.5/20) dumbbell per hand 


Cashout:  @Mitte - 30 Bar Hanging Leg Raises
                      @WD - 20 Rope Hanging Leg Raises



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WORKOUT OF THE DAY27 MAY 2015

5/26/2015

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MITTE & WEILIMDORF:
Clean and Front Squat Technique

Work up to Metcon weight

then for time, 6 rounds:
3 HP cleans 35/50
3 Front Squats
3 Squat Cleans
200m run


Advanced: 
45/60 
8 rounds

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WORKOUT OF THE DAY 26 MAY 2015

5/25/2015

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MITTE AND WEILIMDORF

Cash-in:  100 Double Unders
 
5x5 Deadlift

5x5 Strict Press

Cash-out:  600m row and 60 sit-ups

IF YOU DID MURPH, YOU SHOULD REST 
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Workout of the Day 25May 2015 - Memorial Day

5/24/2015

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MITTE & WEILIMDORF

"MURPH"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y. who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor’. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Bild
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WORKOUT OF THE DAY 21 MAY 2015

5/20/2015

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MITTE:

Hang Snatch Technique and Practice

then for time:
Part A (Cash-in):  50 Double Unders
Part B (4 rounds):
    - 5 Hang Power Snatches (25/40)
    - 10 Overhead Squats
    -  200m run
Part C (Cash-out):  50 Double Unders
 


WEILIMDORF:

Snatch - find 3RM

then for time:
Part A (Cash-in): 50 Double Unders
Part B (4 rounds):
- 5 Hang Power Snatches (25/40)
- 10 Overhead Squats
- 200m run
Part C (Cash-out): 50 Double Unders
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WORKOUT OF THE DAY 20 MAY 2015

5/19/2015

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MITTE & WEILIMDORF

Bench Press
8-5-5-3-3

then for time, with the following rep scheme:
1-2-2, 2-4-4, 4-8-8, 8-16-16, 4-8-8, 2-4-4, 1-2-2
Push Press (35/50)
Chest to Barbell Push-up
Lateral Bar Jumps

Advanced rep scheme (25 min timecap):
1-2-2, 2-4-4, 4-8-8, 8-16-16, 16-32-32, 8-16-16, 4-8-8, 2-4-4, 1-2-2

Cash-out:  30 Strict Pullups (break-up reps and use bands if necessary)
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WORKOUT OF THE DAY 19 MAY 2015

5/18/2015

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MITTE:

Deadlifts 5x5

then for 15 min:
50 Russian KB swings and 25 Goblet Squats (in any order) 16/24
then AMRAP remaining time:
5 HSPU
10 Deadlifts 75/100
15 Wall Balls

Cashout:
40 Russian Wallball twists

WEILIMDORF:

Deadlifts 5x3

then for 15 min:
50 Russian KB swings and 25 Goblet Squats (in any order) 16/24
then AMRAP remaining time:
5 HSPU
10 Deadlifts 75/100
15 Wall Balls

Cashout:
25 GHD Situps
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WORKOUT OF THE DAY 18 MAY 2015

5/17/2015

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MITTE

4 Bear Complexes  (35/50)
500m run
3 Bear Complexes
500m run
2 Bear Complexes
500m run
1 Bear Complex
500m run


WEILIMDORF

4 Bear Complexes  (35/50)
40 Double Unders
3 Bear Complexes
30 Double Unders
2 Bear Complexes
20 Double Unders
1 Bear Complex
10 Double Unders
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WORKOUT OF THE DAY 14 MAY 2015

5/14/2015

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MITTE & WEILIMDORF:

Overhead Squats:  Find new 5RM

then for time:

21-15-9
OHS (40/25)
Lateral bar burpees

Rest, then:
Maximum situps in 2 minutes


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