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Workout of the Day


April 22, 2015 PDF Print E-mail
Written by Andrea   
Tuesday, 21 April 2015 19:08


Advanced

4 rounds

10 power snatch, overhead squat #55

30 second chin-over-bar hold

10 power snatch, overhead squat #55

60 second plank hold


Intermediate

3 rounds

10 power snatch, overhead squat #35

30 second or max chin-over-bar hold

10 power snatch, overhead squat #35

60 second or max plank hold


Beginner

3 rounds

10 hang power snatch, overhead squat #15

30 second or max chin-over-bar-hold

10 hang power snatch, overhead squat #15

60 second or max plank hold


If you are a beginner, new to the power snatch or having back issues, start the snatch from the hang position.

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight. 


 
April 21, 2015 PDF Print E-mail
Written by Andrea   
Monday, 20 April 2015 21:32


Advanced

3 rounds

3 beginner rope climbs

200m run

10 power clean, front squat #65

200m run

 

Intermediate

3 rounds

3 beginner rope climbs

200m run

10 power clean, front squat #45

200m run

 

Beginner

3 rounds

3 beginner rope climbs

200m run

10 hang power clean, front squat #15-25

200m run

 

Beginner rope climb: Sit at the bottom of the rope. Pull yourself to a standing position using your legs as little as possible.


If you are a beginner, new to the power clean or having back issues, start the clean from the hang position.


If your belly impedes your bar path, substitute dumbbells for the barbell.

 
April 20, 2015 PDF Print E-mail
Written by Andrea   
Sunday, 19 April 2015 18:49

 

Death by Thruster

 

With a continuously running clock do one thruster the first minute, two thrusters the second minute, three thrusters the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
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