Month: June 2017

FRIDAY 170630

Workout of the Day Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted. Transfer your data from here.

THURSDAY 170629

Workout of the Day “Dead Row” Ascending Ladder In front of a clock set for 25 minutes: Row 100m Deadlift, 1 rep Row 200m Deadlift, 2 reps Row 300m Deadlift 3 reps…etc. Continue on this work pattern increasing the row…

TUESDAY 170627

Workout of the Day 21-15-9 reps for time of: Power cleans Burpees over the barbell Chest-to-bar pull-ups For the power clean load, use 70% of your recently established 5RM for that movement. If you do not have a recent 5RM,…

MONDAY 170626

Workout of the Day 30-25-20-15-10-5 reps for time of: Sumo-deadlift high pull, 75/55 lbs V-ups Post your scores to the Whiteboard. Transfer your data from here.  

SATURDAY 170624

Workout of the Day 15-minute 500m row relay For distance, row for 15 minutes, switching off with a partner every 500m. Post your scores to the Whiteboard. Transfer your data from here.  

FRIDAY 170623

Workout of the Day Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted. Transfer your data from here.

THURSDAY 170622

Workout of the Day “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squats (95/65 lbs) Post your scores to the Whiteboard.  

WEDNESDAY 170621

Workout of the Day Power Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Use as many sets/reps as desired prior to beginning the five “work sets” Post your scores to the Whiteboard. Transfer your data from Friday’s…

TUESDAY 170620

Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Compare to 170419 or 170420 Post your scores to the Whiteboard. Transfer your data from here.