2012 12 16
Workout of the Day Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible. Rest three minutes and repeat for a total of five cycles. Post number of wall ball shots completed each round.
2012 12 15
Workout of the Day A. Five sets of: Cleans x 1.1.1 (rest 10 seconds between singles) Rest 2-3 minutes between sets B. “Diane” Complete rounds of 21, 15, and 9 reps for time of: 225/155 lb. Deadlift Handstand Push-Ups
2012 12 14
Workout of the Day A. Four sets of: Back Squat x 2-4 reps @ 30X1 Rest 90 seconds Single-Arm Kettlebell Row x 8-10 reps each arm @ 2111 Rest 90 seconds B. For time: Row 1000 Meters then immediately… Complete five rounds for time of: 115/75 lb. Overhead…
2012 12 13
Workout of the Day Three sets for max reps of: 60 seconds of Wall Ball Shots (20/12 lbs.) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs.) 60 seconds of Rest 60 seconds of Box Jumps (24″/20″) 60 seconds of Rest 60 seconds of Burpees 60 seconds…
2012 12 12
Workout of the Day A. Five sets of: Shoulder Press x 2-3 reps @ 20X1 Rest 2 minutes Supinated Grip Pull-Ups x 3-5 reps @ 21X0 Rest 2 minutes B. Against a two-minute running clock, complete the following: 400 Meter Run Hand-Release Push-Ups x Max Reps Rest two…
2012 12 11
Workout of the Day A. Every minute on the minute for 8 minutes complete 3 Cleans (65-70% of 1RM) and 6 Hand-Release Push-Ups B. “The Hanukkah Plotz" In teams of two,…
2012 12 10
2012 12 09
Workout of the Day Teams of two must complete the following as quickly as possible, in any order and partitioning as they see fit: 2 Mile Run 100 Ball Slams 200 Push-Ups 300 Squats (Both members may work at the same time.)
2012 12 08
Workout of the Day In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of: Kettlebell Swings (24/16 kg) Pull-Ups Rest exactly 2 minutes, and then . . . Complete rounds of 50,…
2012 12 07