Workout of the Day July 2, 2009

"Tabata"

Perform 20 seconds of work followed by 10 seconds of rest for 8 rounds of the following:

Walking Lunge
Inverted Row
Push Press (95#,65#)
Squat Thrusts

Total reps are recorded.

Workout of the Day July 1, 2009

Squat Clean

5-5-5-5-5

3 Rounds for time:

100 Jump Rope
20 KTE

Workout of the Day June 30, 2009

800m Run
20 KB Swings
20 KB Clean and Press (each arm)
20 KB Goblet Squats
20 Burpees
800m Run

Workout of the Day June 29, 2009

Deadlift

3-3-3-3-3-3-3

Finish with:

Push-Up/Pull-Up

10-1...1-10

Workout of the Day June 27, 2009

3 Rounds:

400m
30 Wall Ball
20 Pull Ups
100 Jump Rope
10 KB Swings

Workout of the Day June 26, 2009

"WSM Friday"

3 rounds (not timed):

Tire/Bag Flip - 30 yards
Backpedal sled drag - 25 yards (225#,160#)
Trap Bar Farmers Walk - 50 yards (135#,95#)
Slosh Pipe/Sandbag Zercher Carry - 50 yards

Workout of the Day June 25, 2009

"The Bar"

5 rounds for time: (men @ 115#/women @ 75#)

20 Push-Ups on the bar
15 Deadlifts
10 Hang Cleans
5 Front Squats

Weights may be scaled as needed.
Hands may not leave the bar until all five round are complete.