Thursday 10/8

Workout of the Day
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

Wednesday 10/7

Workout of the Day
A.
Weighted Pull-Ups: (Every 2 mins)
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Build to a 1-RM

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

 

Tuesday 10/6

Workout of the Day
A.
Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch

B.
In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 16 minutes of:
12 Wall Ball Shots (20/12 lbs)
12 Burpees

Monday 10/5

In case you didn’t know, the new Froning film is out on iTunes.  The film starts off okay, then builds and ends well.  Motivational.

 

Workout of the Day
For time:
1000 Meter Row
20 Ground to Overhead (135/95 lbs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (135/95 lbs)
1000 Meter Row