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Workout of the Day


June 8, 2012 PDF Print E-mail
Written by Andrea   
Thursday, 07 June 2012 21:02



"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

"Hope"


Three rounds of:

Burpees

Hang power snatch

Box jump

Thruster

Pull-ups


"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


Advanced  #55

Intermediate  #35

Beginner  #15-25


Ladies, remember to watch your breathing. Do the work for each minute but don't worry too much about your reps. Use whatever progressions are needed at this time, for the burpees, box jumps and pull ups. 

 
June 7, 2012 PDF Print E-mail
Written by Andrea   
Wednesday, 06 June 2012 16:38



Advanced

5 rounds

10 front squats #65

250m row


Intermediate

4 rounds

10 front squats #45

250m row


Beginner

3 rounds

10 front squats #15-25

250m row

 
June 6, 2012 PDF Print E-mail
Written by Andrea   
Tuesday, 05 June 2012 18:46



"Baby Michael"
Advanced
3 rounds
800m run
20 good mornings
20 knees to elbows
Intermediate
3 rounds
400m run
15 good mornings
15 knees to elbows or knee ups
Beginner
3 rounds
200m run
10 good mornings
10 knees to elbows or knee ups
Sub rowing for the run if needed.

"Baby Michael"

Advanced

3 rounds

800m run

20 good mornings

20 knees to elbows


Intermediate

3 rounds

400m run

15 good mornings

15 knees to elbows or knee ups


Beginner

3 rounds

200m run

10 good mornings

10 knees to elbows or knee ups


Sub rowing for the run if needed.

Last Updated on Tuesday, 05 June 2012 18:52
 
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