Workout of the Day

Performance

A. Press x2x6 @ 85% Rest 2:00

B1. Back Squat x3x6 @ 80% Rest :60

B2. Weighted Pull-ups x2-3×6 Rest :60

C1. DL x3x3 @ 80% Rest :30

C2. DB Bench Press xNickelx3 Rest :60

Nickels = 5 reps right arm, 5 reps left arm, 5 Both Arms, keep opposite arm extended during single arm reps.

Foundations
Skill: Deadlift

A. Deadlift x2x6

B. Pull ups x2x6

Tire Sprint (Just Tire) 5x50m + 8 Burpees w/ 2 min rest

“Life is not about finding yourself. Life is about creating yourself.” –Lolly Daskal

Performance

A. Ring Rows x5x5 Rest :60

B.1K Row

5 Rounds
10 KBS @ 24K, 16K
15 Wall Balls @ 20 lb, 14 lb
20 Double Unders
1 1/2 Gasser
*Time recorded 

Foundations
Skill: Kipping Pull up

Jump Rope
2x30sec on / 30 sec Rest

Box Jumps
2×30 sec on / 30 sec Rest

4 Rounds
10 Jumping Pull ups
10 DB/KB Thrusters 30/20#
400m Run

“Courage is resistance to fear, mastery of fear – not absense of fear.”  -Mark Twain

Performance

A1. Seated DB Press x5x5 Rest :30
A2. Front Rack Reverse Lunge x5/leg x5 Rest :60

B.8 Rounds

In 2:00…..
5 Push Press @ 135 lb, 95 lb
200 M Sprint
Rest remainder of 2:00
*Avg time / round recorded

C.3 Rounds
Max Chain Push-ups
Rest :30
*Reduce chain weight each round

Foundations
Skill: Row

Test
3 Round
500m Row@90%
25 Wall Ball
Rest 4 mins (Jump Rope Skills for 1 min)

5/ea side  Turkish Get ups

“You may have to fight a battle more than once to win it.” –Margaret Thatcher

Performance
A.10:00 EMOM
2 Power Cleans @ 85%
5 Double Unders

B.16:00 Alt. EMOM
even: 3-5 Kip Pull-ups
even: 5 Back Squats @ 60-70%

C.3 Rounds
10 Box Jumps w/ step down @ 24”, 20”
10 DB Snatch (total) @ 45 lb, 25 lb
*Time recorded

Foundations
Skill:
Hip Snatch

A. Snatch x2x5

B1. Front Squat x2x5

B2. Push ups x6-8×5

Test
Front Plank :90

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” – Anatole France

All Levels
300 Double Unders
150 Wall Balls @ 20 lb, 14lb
75 Burpees
*2-3 person teams, total time recorded

All Levels

A.20:00 Alt. Emom
2 Hip Power Snatch
3 Box Jump Step Down

B. 10:00 AMRAP
5 Pull-ups
10 Russian KBS @ 24K, 16K
200 M Run
*Reps Recorded

C. 5 Rounds for Quality
10 Sit-ups
10 Double Unders

Fridays are now dedicated to sharing our favorite recipes! Here is one of Coach Adrienne’s favorites!

Performance

A. Build to a Max Press in 10:00

B. Press x3x5 @ 80% Rest 2:00

C. Back Squat x3x5 @ 80% Rest 2:00

D.8:00 EMOM
2 DL @ 80%

Foundations
Skill:  Snatch

A. Hip Power Snatch + OHS  x1+1×5

B. Front Squat x3x5

C. Press x3x5

5x Row Sprints 150m + Burpee Broad Jump
Rest 1 min

“A successful man is one who can lay a firm foundation with the bricks others have thrown at him.” –David Brinkley

Performance

750 M Row

10-1
Step-ups / Leg
KBS @ 24K, 16K
Double Unders

750 M Row

Foundations
Skill:  Handstand

A1. DB Push Press  x10x4 (Hold 10 secs OH POS last rep)

A2. DB Lawnmower Pulls  x8x4

A3. DB Tic Tac x20x4

Test

Mile Run

“You are never too old to set another goal or to dream a new dream.” –C. S. Lewis 

Performance

A1. Seated DB Press x10x5 Rest :30
A2. Front Rack Reverse Lunge x5/leg x5 Rest :60

B.5 Rounds
5 Toes to Bar
10 Power Snatches @ 75 lb, 45 lb
10 Wall Balls @ 20 lb, 14 lb
*Time recorded

Foundations
Skill: Back Squats

A. Back Squats x5x5

6 Rounds (High Intensity)
8 KB Goblet Squats
8 Box Jumps
100m run
Rest 1 min

“The greatest revolution in our generation is that of human beings, who by changing the inner attitudes of their minds, can change the outer aspects of their lives.” –Marilyn Ferguson

Congratulations to Liz Rosenberg and Chris Geno for competing in the 2014 Fittest Games! Great work guys!!