Clik here to view.
Workout of the Day – Sunday 8/2/15
OVERHEAD SQUAT: Find 1 rep max then BOX SQUAT: Find 3 rep max then 1 min max reps of: Ring Rows then 1 min max rep of: Ring-dips then “Jackie” For Time: 1,000 m Row 50 Thrusters (45/33) 30...
View ArticleClik here to view.
Workout of the Day – Tuesday 8/4/15
SNATCH COMPLEX: Snatch Deadlift Hang Snatch High-pull Hang Squat Snatch 2 Snatch Balance @ 50% or less of 1 rep max then Tempo Back Squats: Tempo = 3-3-1-2 5 x 3 then EMOM for 8:00 of: 10 Overhead...
View ArticleClik here to view.
Workout of the Day – Sunday 8/9/15
EMOM FOR 3 MINUTES OF: 3 Overhead Squats then Tempo Ring-dips: Tempo = 33×3 5 x 3 then 3 Rounds for Time of: 600 m Row 20 Wall Ball 15 Ring rowsFiled under: lifting, WODs Tagged: EMOM, overhead...
View ArticleClik here to view.
Workout of the Day – Monday 8/10/15
FRONT SQUAT: 5 x 3 then “CF Southie WOD: PR for Pat” 3 Rounds for Time of: 21 Deadlifts 9 Overhead squats then Untimed: 800 m Run 50 AbMat Sit-upsFiled under: lifting, WODs Tagged: abmat sit-ups,...
View ArticleClik here to view.
Workout of the Day – Sunday 8/16/15
BOX SQUATS: 5 x 3 After each set… 8 Ring-rows with pause then For Fitness: 30 Overhead Squats 30 Ring-dips Every time you break row 350 mFiled under: lifting, WODs Tagged: box squat, overhead squat,...
View ArticleClik here to view.
Workout of the Day – Sunday 8/23/15
OVERHEAD SQUAT: Build to heavy single then Overhead Squat: 5 x 1 (same weight) then 1 min max of: Thrusters (95/65) rest 1 min 1 min of: Thruster (same number of reps @ 45/33) then 3 Rounds of: 500...
View ArticleClik here to view.
Workout of the Day – Wednesday 9/2/15
OVERHEAD SQUAT: Find 3 rep max then 3 Rounds for Time of: 400 m Run 15 Push-ups 20 Overhead Squats (pvc) 25 AbMat Sit-upsFiled under: lifting, WODs Tagged: abmat sit-ups, overhead squat, push-ups,...
View ArticleClik here to view.
Workout of the Day – Sunday 9/6/15
SNATCH FROM BLOCKS + 2 OVERHEAD SQUATS: Find heavy set in 12 minutes then Ascending Reps for 6 minutes: Ring-rows Goblet Squats (x2) Ring-dips then For Time: 4,000 m RowFiled under: lifting, WODs...
View ArticleClik here to view.
Workout of the Day – Sunday 9/13/15
OVERHEAD SQUAT: Find 1 rep max then Overhead Squat: 3 x 5 @ 80% then Sumo Deadlift: 3 x 5 then For Time: 1,000 m Row 20 Ring-dips 50 Ring-rows Following completion of Row: 3 Thrusters on the...
View ArticleClik here to view.
Workout of the Day – Sunday 9/20/15
OVERHEAD SQUAT: Find 1 rep max then Box Squats: 5 x 3 then Max Reps in 1 minute of: Ring-rows rest Ring-dips then “Jackie” For Time: 1000 m Row 50 Thrusters (45/33) 30 Pull-upsFiled under: lifting,...
View ArticleClik here to view.
Workout of the Day – Monday 11/23/15
1 POWER SNATCH + 2 OVERHEAD SQUATS: 1 – 1 – 1 – 1 – 1 then EMOM for 10 min of: 15 Kettlebell Swings – Russian 5 Push-upsFiled under: lifting, WODs Tagged: EMOM, kettlebell swings, overhead squat,...
View ArticleClik here to view.
Workout of the Day – Thursday 12/31/15
OVERHEAD SQUAT: Find 3 rep max then Four Rounds for Time of: 500 m Row 20 Push-ups 25 AbMat Sit-ups 30 SquatsFiled under: lifting, WODs Tagged: abmat sit-ups, overhead squat, push-ups, rowing, squats
View ArticleClik here to view.
Workout of the Day – Sunday 1/3/16
HANG SNATCH + 3 OVERHEAD SQUATS: 10 X 1 then 5 Rounds for Time of: 9 Thrusters (95/65) 9 Pull-upsFiled under: lifting, WODs Tagged: hang snatch, overhead squat, pull-ups, thrusters
View ArticleClik here to view.
Workout of the Day – Sunday 1/17/16
“THE LUMBERJACK 20” For Time: 20 Deadlift (275/195) 400 m Run 20 Kettlebell Swings – American 400 m Run 20 Overhead Squats (115/95) 400 m Run 20 Burpees 400 m Run 20 Chest-to-Bar Pull-ups 400 m Run 20...
View ArticleClik here to view.
Workout of the Day – Friday 2/5/16
EMOM FOR 10 MINUTES OF: 2 Hang Snatch (50-60% of 1 rm) then Overhead Squats: 3 – 3 – 3 – 3 then For Awesomeness: 18 – 15 – 12 – 9 – 6 of: Deficit Push-ups Ring Rows (parallel) Extra Credit “The Hang...
View ArticleClik here to view.
Workout of the Day – Sunday 3/13/16
RECOVERY WORK 3 Rounds of: Monster Walks (variation each round) 10 Zott’s Presses 30 sec Hollow hold then 5 Rounds of: 10 Overhead Squats (light) 10 Ring Rows then 3 Rounds of: 1K Row 1 min Plank Hold...
View ArticleClik here to view.
Workout of the Day – Monday 3/21/16
OVERHEAD SQUAT: 5 – 5 – 5 – 5 then Overhead Press: 3 – 3 – 3 – 3 – 3 then “The FM, CF2, CDLT Birthday Swole” 3 Rounds for Time of: 19 Pull-ups 20 Push-ups 21 AbMat Sit-ups Filed under: lifting, WODs...
View ArticleClik here to view.
Workout of the Day – Wednesday 3/30/16
MUSCLE-UP PROGRESSION: 5 – 5 – 5 – 5 then EMOM for 10 min of: 3 Handstand Push-ups or 5 Strict Presses 10 AbMat Sit-ups then AMRAP in 12 min of: 10 Overhead Squats 10 Toes-to-Bar 30 Double-undersFiled...
View ArticleClik here to view.
Workout of the Day – Monday 4/18/16
OVERHEAD PRESS: 3 – 3 – 3 – 3 – 3 then Overhead Squat: 8 – 8 – 8 then 5 Rounds for Time of: 15 Wall Ball 12 Kettlebell Swings – American 9 Medicine Ball Push-ups 10 min limitFiled under: lifting, WODs...
View ArticleClik here to view.
Workout of the Day – Friday 6/10/16
OVERHEAD PRESS: 3 – 3 – 3 – 3 – 3 then Overhead Squat: 3 – 3 – 3 then Five Rounds for Time of: 14 Wall Ball 12 Kettlebell Swings – American (53/35) 10 Push-upsFiled under: lifting, WODs Tagged:...
View Article