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Workout Of The Day

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Workout Of The Day
02 Jul / 2014

Thursday 3rd July

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A. Push Press

2 x 5 sets @ 90%

B. AMRAP in 7 Mins of:

5 x T2B
10 x Ab Mat Sit Ups
15 x Air Squat

Rest 3 Mins, then

B. AMRAP in 5 Mins of:

1 x Wall Walk
5 x Push Ups
10 x Med Ball Squat Cleans (9/7kg)

01 Jul / 2014

Wednesday 2nd July

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A. Kipping T2B, Pull-Up, C2B & MU Practice

Use this as an opportunity to work on your kipping swings and build it into progressively more advanced movements.

B. ‘The Little Hammer’

Five rounds for total time of:

5 x Power Clean (60/42.5kg)
5 x Push Jerk
12 x Pull-ups

Rest 1 Min b/w each round

30 Jun / 2014

Tuesday 1st July

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A. Back Squat

9 x 4 sets @ 70%

B. AMRAP in 12 Mins of:

200m Run
12 x Box Jumps (24/20″)
10 x Ring Push Ups
8 x K2E

C. Finisher:

3 x 15 Good Mornings with Blue Band or 20kg bar

29 Jun / 2014

Monday 30th June

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A. High-Hang Snatch

3 x 5 Sets @ 60%

B. The Ghost

6 rounds of:

1 minute of Rowing (Calories)
1 minute of Burpees
1 minute of Double-unders
1 minute rest

Score is total reps.

Great hip extension and receiving position – age 6.

27 Jun / 2014

Saturday 28th June

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A. 12 Mins to work to 1RM Clean (Power or Squat)

B. ‘Blake’

4 RFT of:

30m Walking Lunge with 20/10kg plate overhead
30 x Box jump (24/20″)
20 x Wallball (9/7kg to 10′)
10 x Handstand Push-ups

HeroBlakeMclendon_th

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

26 Jun / 2014

Friday 27th June

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A. Complete 5 sets of the complex (off racks):

1 x Heaving Snatch Balance
2 x Overhead Squats (as deep as possible while maintaining upright body position)

B. 10-1 for time of:

Toes 2 Bars
Pistols (alternating legs)
Superman/Back Extensions
Ab Mat Sit-ups x 2

C. Finisher: Weighted/Strict Pull-Ups

5 – 5 – 5 – 5 – 5

25 Jun / 2014

Thursday 26th June

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A. EMOM for 6 Mins complete:

2 x Power Cleans
1 x Squat Clean

B. 12 Min AMRAP of:

10 x Thrusters (42.5/30kg)
7 x Pull Ups
5 x Ring Dips

or C. AWOD – “Heartbreak Kid”

3 RFT of:

10 x Front Squats (80/60kg)
20 x C2B Pull ups
50 x Double unders

24 Jun / 2014

Wednesday 25th June

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A. Back Squat

7 – 7 – 7 – 7 – 7 @ 75%

B. 3 RFT of:

20 Calorie Row
3 x Rope Climbs to 15′
15 x Hand Release Push Ups

or C. AWOD: “Shlitz”

4 RFT:
400m Run
4 x Muscle ups
40 x Double unders

23 Jun / 2014

Tuesday 24th June

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A. Hang Snatch

2 – 2 – 2 – 2 @ 80%

B. Push Jerk

3 – 3 – 3 – 3 @ 85%

Accumulate 50 x T2B in sets of 5 b/w sets.

C. Clean Pulls

5 – 5 – 5 – 5 @ 95% of Clean

22 Jun / 2014

Monday 23rd June

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A. 4 x 400m

Men: On the 3:00
Ladies: On the 4:00

B. AMRAP in 10 Mins of:

10 x KB Swings (24/16kg)
10 x Goblet Squats (24/16kg)
10 x Burpees

C. Finisher:

3 x 15 Good Mornings with band or 15kg bar only


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