Friday, April 18th

April 17th, 2014

thurs

Workout of the Day

“Murph”
Run 1 mile
100 Pull ups
200 Push ups
300 Air Squats
Run 1 mile


No comment so far

Thursday, April 17th

April 16th, 2014

andre2

Workout of the Day

A. Deadlift 3-3-3
B. Bench Press 3-3-3

*Percentages are 70%-80%-90% (Those percentages should be taken from the starting number which is 90% of max, if you do not understand the previous statement ask a coach.)

C. 7 AMRAP
3 Deadlifts (315,215)
5 Box Jumps (30,24)
-rest 2 mins-
5 AMRAP
12 KBS (Red,Yellow)
7 Push Press (135,95)
-rest 1 min-
3 AMRAP
10 Toes to bar
10 Sit-ups


No comment so far

Wednesday, April 16th

April 15th, 2014

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Workout of the Day

A. Skill Work (10 mins)
Handstand/Handstand Walk

B. For Time:
20 TGU (Blue,Green) (10 each arm)
35 OHS (75,55)
50 DU’s
2000m Row
50 DU’s
35 OHS (75,55)
20 TGU (10 each arm)


No comment so far

Tuesday, April 15th

April 15th, 2014

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Workout of the Day

A. Clean Ladder (12 round max)
Add 10lbs every minute until failure
Starting weight should be 90lbs under your last 1RM for the Clean.

*Ladies can increase by 5 or 10 lbs per round. Goal is to try and make 10 rounds. You will have to work together with the barbells.

B. “Taylor”
4 RFT
400m Run
5 Burpee MU’s or 10 Burpee Pull ups


No comment so far

Monday, April 14th

April 14th, 2014

ramy

Workout of the Day

A. Back Squat 3-3-3
B. Strict Press 3-3-3

C. “Rahoi”
12 AMRAP
12 Box Jumps…
6 Thrusters (95,65)
6 Bar facing burpees

*Percentages are 70%-80%-90% (Those percentages should be taken from the starting number which is 90% of max, if you do not understand the previous statement ask a coach.)


No comment so far

Friday, April 11th

April 10th, 2014

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Workout of the Day

“Hammer”
5 Rounds
5 Power Clean (135,95)
10 Front Squat (135,95)
5 Jerk (135,95)
20 Pull ups
Rest 1 min between rounds

*subtract rest time from total time for score


No comment so far

Thursday, April 10th

April 9th, 2014

13572566784_0074535c9d (1)

Workout of the Day

A. Deadlift 5-5-5
B. Bench Press 5-5-5

C. “Diane”
21-15-9
Deadlift (225,125)
HSPU

*One Group does Bench Press while other group
does Deadlift
Warm up sets do not count towards the 3×5′s


No comment so far

Wednesday, April 9th

April 8th, 2014

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Workout of the Day

800m Run
50 Wall Balls (20,14)
50 KBS (Blue,Green)
50 Walking Lunges
50 Push Ups
50 Cals on Rower
50 Air Squats
50 Sit-ups
800m Run


No comment so far

Tuesday, April 8th

April 7th, 2014

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Workout of the Day

A. Hang Snatch 5-5-3-3-3

B. “GI Jane”
100 Burpee Pull-ups


Latest comments by:
  • Name
    I see people doing 100 burpee muscle ups online...thoughts?

Monday, April 7th

April 6th, 2014

shannonhspu

WORKOUT OF THE DAY:

A. Back Squat 5-5-5
B. Strict Press 5-5-5

C. 12 AMRAP
12 Thruster rx(75,55) adv(115,75)
9 Box Jumps (24,20) adv(30,24)
6 Toes to bar

Warm up sets do not count towards the 3×5′s
Do not go ADV unless you can maintain unbroken Thrusters. Strive for constant pace.


No comment so far