Workout of The Day

Thursday, May 30, 2013

I. Bench 3x7

II. 7 rounds

7 push press (from flor)115/65
7 bar pushups
200 run

I. Squat 3-3-3-3-3-3-3

II. Fo'Time:

30 Florida Overheads
40 Box Jumps
30 Wallballs
Run 800

I. Push press 3-3-3-3-3-3-3

II. 4 rounds

15 power cleans
15 KGB swings
Run 200

I. Bench 10-8-6-4-2-10

II. Fo' time:

Run 800
3 rounds of 20 dips/box jumps/situps
Run 400

I. Squat-10-8-6-4-2-10

II. 3 rounds:

10 power snatch
15 WB
10 pushups
Run 400

I. Push press 10-8-6-4-2-10

II. FO time

Run 400
12/24, 9/18, 6/12 reps
Floor to OH + pull ups
Run 400

I. Bench 5x5; 15x1

II. 15 AMRAP

05 FTOs
10 situps
Run 200
05 FTOs
15 situps
Run 200
05 FTOs
20 situps
Run 200
etc...