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The Workout Performance Cross Training

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January 14, 2014

The Workout: 1. For Time: 30 Cal row 75 Wall balls 20/14 30 Cal row 2. Back squat build to Heavy single

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January 12, 2015

The Workout: 1. Clean and Jerk 5×10 @ 60% rest 3’ between sets. 2. 2x800m rest 2’ between runs

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January 9, 2014

The Workout: 1. Weighted Burpees 3×10 resting 3” loading up weight vest to as much as you can do a legit burpee 2. 10 rounds 200m run with med ball 15 Wall ball 20/14 7 Pull ups

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January 8, 2015

The Workout 1. Snatch progression x 10 each movement 2. 5 rounds 1000m row 10 bench at 70% of 1RM

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January 7, 2015

The Workout: 1. Front squat 5×10 @ 60% rest 2’ 2. Toes to bar 5x(x) rest 2’ 3. 3 rounds 10 Walking OH lunges right 10 Walking OH lunges left 10 toes to bar

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January 6, 2015

The Workout: 1. Dead lift build to heavy 5 2. 20’ amrap 10 Dead lift 155/115lbs 8 box jumps 24/20 6 push ups

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January 5, 2015

The Workout: 1. Squat snatch or OHS build to a heavy single 15′ cap 2. “Josh” SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. For time 95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18...

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January 2, 2014

The Workout: 1. Shoulder Press build to 90% 2. Shoulder press AMRAP @ 90%, 55%, 35% - These are 3 drop sets, try to not to rest between sets. Be smart about how you load the weight, so it is quick and easy to strip the weight off. 3. Pull up 1RM 4. 3 rounds 10 Dips 50 double...

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January 1, 2015

We will have 1 class on New Years day at 12:00pm. Out with the old and in with the new! Yesterday we did 20 rounds of 1 and 4 to close out 2014. I thought this would be a straight forward 2014 tribute. The Workout for New Years day: 20 movements for 15 reps each for 2015. 15 Box jumps 24/20” 15 Thrusters 45lbs 15 GHD sit ups 15 GHD extensions 15 KBS...

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December 31, 2014

New Years Eve and Day schedule December 31 – 7am and 9:30am January 1 – one afternoon class TBA January 2 – Normal Schedule The Workout: 20 rounds 1 Front squat @ 80%+ of max clean – from the floor 4 Burpee pull ups

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December 30, 2014

The Workout: 1. Bench build to heavy 5 2. 15 chest to bar pull ups 20 Box jumps 30/24 30 Cleans 135/95 3. 3 rounds 500m row 10 clapping push ups

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December 28, 2014

The Workout: 1. Overhead squat build to a heavy single 10’ cap 2. For time: 30 Turkish get ups 70/53lbs 3. For time: 1 mile run

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