Workout of The Day

Sunday, July 21, 2013

I. Push press 8-8-8-8-8

II. 3 rounds

Run 400
15 power snatch, power clean, db pushup/row (one per round)
25 situps

I. Bench 10-8-6-4-6-8

II. 3 rounds

Run 400 + 30/20/10 alternating reps of box jumps, kb swings, and situps

I. Squat 10-8-6-4-6-8

II. 5 rounds

09 thrusters 95/65
09 pull ups
Run 400/200

I. Push press 10-8-6-4-8-10

II. 3 rounds

07 deadlifts 225/135
16 burpees
Run 600

I. Squat 15-12-10-8-8

II. Fo time

Run 400
21 FTOs
Run 400
21 FTOs
Run 800

I. Push press 15-12-10-8-8

II. 6 rounds

10 k2e
10 pull ups
10 squats
10 situps
Run 200

I. Squat 8-6-4-4-20

II. Fo time

Run 400
50 pushups
Run 400
50 kb swings
Run 400
50 situps