Work Out of the Day

Thursday April 27th, 2017

Double EMOM to AMRAP

Every min on the min for 6 mins of:

  • 8 Wallballs (20/14)

Every min on the min for 6 mins of:

  • 3 Power Clean and Jerks (135/95)

AMRAP in 6 mins of:

  • 8 Wallballs
  • 3 Power Clean and Jerks

 

Timed as a continuous 18 min workout with no rest between EMOMs and AMRAP

 

 

Tuesday April 25th, 2017

2kRow SledBarBurner

Complete the following for time:

  • Row 2000m
  • Immediately followed by 4 Rounds of:
  • 100 yard Sled Push (150/100)
  • 6 Deadlifts (165/115)
  • 4 Hang Power Cleans 
  • 1 Jerk

 

 

Monday April 24th, 2017

EMOM for 30 mins:

  • 3 Thrusters (135/95)
  • 20 Kettlebell Swings (32/24)
  • 6 Dumbbell Snatches (50/35)
  • 10 Slam Balls (50/40)
  • 25 Double Unders

 

ONE MOVEMENT PER MINUTE

 

 

Friday, April 21st, 2017

Run Clean

AMRAP in 15 minutes of:

  • Run 1 mile (sub with a 2000m)
  • Max reps of Squat Cleans in the remaining time.

 

You select your own barbell weight. Final score = weight x reps

 

 

Wednesday April, 19th, 2017

Warmup and Build up then….

 

15 Fast 

Complete the following for time:

  • 6 Snatches @ 135/95
  • 3 Snatches @ 155/105
  • 6 Snatches @ 135/95

 

A very generous 8 min time cap applies 

Tuesday April 18th, 2017

Barbell Rep Ladder (short version)

Complete the following for time:

  • Row 100m
  • 1 Power Clean
  • 1 Hang Power Clean
  • 20 Heavy Jump Rope
  • Row 100m
  • 2 Power Clean
  • 2 Hang Power Clean
  • 20 Heavy Jump Rope
  • Row 100m
  • 3 Power Clean
  • 3 Hang Power Clean
  • 20 Heavy Jump Rope
  • Row 100m
  • 4 Power Clean
  • 4 Hang Power Clean
  • 20 Heavy Jump Rope
  • Row 100m
  • 5 Power Clean
  • 5 Hang Power Clean
  • 20 Heavy Jump Rope

RX= 165/105

Come and visit

Building 5, Suite C
17795 Skypark Circle
Irvine, California 92614
Email Us
Click Here For Map

Get in touch!

1 + 7 =