Workout of the Day
3 rounds for time of:
1000 Meter row
25 Russian kettlebell swings
25 Medicine ball situps
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THURSDAY 161222
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WEDNESDAY 161221
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Workout of the Day
Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
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TUESDAY 161220
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Workout of the Day
4 rounds for max reps of:
Bodyweight bench press
Bodyweight back squat
Kipping pullups
L4: As noted above
L3: 3/4 bodyweight
L2: 2/3 bodyweight
L1: 1/2 bodyweight
Score is total reps for each movement
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MONDAY 161219
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Workout of the Day
“Baseline”
For time:
500m Row
40 air squats
30 abmat sit-ups
20 hand release push-ups
10 pull-ups
then
1 effort each for max duration of:
Bottom of overhead squat hold @ 25%, 33%, then 50% of bodyweight respectively
Compare to 160912
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For those who claim they can’t work out after school because they “forgot their workout clothes at home,” Faith offers this retort.
SATURDAY 161210
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Workout of the Day
“Partner Row & Tow”
3 rounds for time with a partner:
Row 2 x 500 meters (partner must complete at least the same amount of reps of medicine ball situps (20#/14#) as it took his or her partner calories to row the 500)
Tow a bar and plates on a sled to the lifting stations (a portion of the 100 meter course)
Complete 15 reps per partner of hang cleans
Tow the bar and plates on a sled for the remainder of the 100 meter course.
No communication about calories rowed is allowed between partners during the row efforts. If the sit-up count was short, partners may not switch until the required number of reps has been reached. The amount required may only be revealed after each row effort is completed.
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