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Workout of the Day

20170531-WedBCSO

5/31/2017

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"The Seven"
Seven rounds for time of:
7 Handstand push-ups
7 Thruster (135/95)
7 Knees to elbows
7 Deadlifts (245/195)
7 Burpees
7 Kettlebell swings (70/53)
7 Pull-ups
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20170530-TueBCSO

5/30/2017

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Buy-in: .7 mile Assault Bike
-then-
4x6 Heavy Front-Rack Lunges
4x6 Heavy Bench Press
4x6 Heavy Bent-Over Rows
-then-
Buy-out: Run to LE Gate and Back
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20170526-FriBCSO

5/25/2017

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5 Rounds for Time
6 Squat Snatch (115/75)
9 Toes to Bar
-rest 2 minutes-
500 meter sprint row
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20170525-ThuBCSO

5/24/2017

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15 Minute AMRAP (for rounds/reps)
10 Box Jumps (24"/20")
10 Wall Balls (20/14)
10 Kettlebell Swings (70/53)
10 Ring Dips
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20170524-WedBCSO

5/23/2017

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Buy-in: 1000m Row
-then-
5x5 Heavy Deadlift
5x5 Heavy Front Squats
5x5 Heavy Shoulder Press
-then-
Buy-out: .5 mile Assault Bike
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20170523-TueBCSO

5/22/2017

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20 Minute AMRAP
5 Thrusters (95/65)
10 Pull-ups
15 Double-unders (30 Singles)
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20170522-MonBCSO

5/22/2017

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"Grace" (Benchmark Workout)
For time:
30 Clean & Jerk (135/95)
-rest 5 minutes-
25 GHD Situps
25 GHD Hip Extensions
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20170519-FriBCSO

5/19/2017

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2017 Regional Event 2

21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
*Scale as needed
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20170518-ThuBCSO

5/18/2017

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Annie

50-40-30-20-10 rep rounds of:
Double-unders (Double the reps for singles)
Sit-ups
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20170517-WedBCSO

5/17/2017

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Buy-in: 1600 meter row
-then-
5x5 heavy deadlifts
5x5 heavy back squats
5x5 heavy bench press
-then-
Buy-out: 50 GHD situps
*5x5 means 5 sets of 5 reps, 25 total reps of each movement
**Heavy means heavy for you to get 5 reps unbroken
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