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Workout of the Day

20160930-FriBCSO

9/29/2016

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EMOM for 10 minutes:
100m Sprint
*if you can not complete 100 m in the minute, scale to 75 meters
-Rest 5 Minutes-
Annie
50-40-30-20-10
Double-unders
Sit-ups (2:1 singles)

*After the sprints, come in and reset the clock for Annie.
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20160929-ThuBCSO

9/28/2016

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Complete as many rounds as possible in 20 minutes of:
100 double-unders or 200 singles
100-ft. walking lunge (body weight only)
10 Pushups

*You'll need to do it outside, but it's gonna be a nice day.
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2160928-WedBCSO

9/27/2016

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For time:
100 Double-unders or 200 Singles
200 Meter Run
50 Knees 2 Elbow
200 Meter Run
50 KB Swings 53/35
200 Meter Run
100 Hand Release Push-ups
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20160927-TueBCSO

9/26/2016

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-1 Rd-
500 Meter Row
30 Thrusters (95/65)
*1 min rest *

-2 Rds - (40 reps of each)
20 Thrusters (95/65)
20 Box Jump Overs 24/20
*1 min rest*

-3 Rds- (30 reps of each)
10 Thrusters (95/65)
10 Bar Facing Burpees
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20160926-MonBCSO

9/25/2016

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In teams of two, perform the following:
200m run carrying bumper plate, both athletes (45/25)
60 Wall-Balls (20/14)
40 GHD Situps
20 foot Overhead Walking lunge each (135/85)
40 Alternating DB Snatches (70/45)
20 Squat Cleans (135/95)
200m run carrying bumper plate, both athletes (45/25)
*One works / one rests
**If working alone, cut all reps in half (except runs)
​
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20160923-FriBCSO

9/22/2016

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Ascending Ladder
7 min amrap
2 Hang Statches
20 Double Unders or 40 singles
4 Hang Statches
20 Dubs or 40 Singles
6 Hang Statches
20 Dubs or 40 Singles
8 Hang Statches
20 Dubs or 40 Singles
10 Hang Statches
20 Dubs or 40 Singles
And so on, adding two hang snatches each round...until 7 minutes run out.
*Hang Snatches 75/55 65/45 55/35

Straight into 15 minutes to establish a 1 rep max overhead squat
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20160922-ThuBCSO

9/21/2016

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Teams of 3:
150 KB Swings 53/35
125 Toes-2-Bar
100 DB Snatches 70/45
75 Sumo Deadlift High Pulls w/barbell (95/65 75/55 65/45)
50 Muscle Ups/75 C2B
1200 Meter Run (must be split into relay 100 meters sprints.)

1 Work 2 rest:
*If working in pairs, cut reps by 1/3, round up
**If working alone, cut reps by 2/3, round up
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2060921-WedBCSO

9/20/2016

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*RUNNING CLOCK*
RD 1- 0:00-2:00
Max Rep Lateral Burpees
*Rest 2 mins, use this time to record your reps*
RD 2- At 4:00-10:00
Amrap of:
6 Deadlifts 185/135 155/105 135/95
12 HR Push-ups
*Rest 2 mins, use this time to record your reps*
RD 3- 12:00-18:00
Amrap of:
6 Squat Cleans 185/135 155/105 135/95
12 Box Jumps 30/24
*Rest 2 mins, use this time to record your reps*
RD 4- 20:00-22:00
Max rep Power Cleans 135/95 95/65 75/55
*Record your reps.*
**Score = total reps of all 4 rounds of work**
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20160920-TueBCSO

9/19/2016

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For Time:
400 meter run
30 S20 (Shoulder 2 Overhead)
400 meter run
20 S20
400 meter run
10 S20
400 meter run
135/95 115/80 95/65
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20160919-MonBCSO

9/18/2016

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Team of 2 (if working alone, cut everything in half, except the 800m run)

2 Rounds for time:
200 Double Unders
50 Deadlifts
30 Burpees
10 Bar Muscle Ups/ 20 C2B & 20 Dips

Cashout: 800 meter run (together)

*1work 1 rest
185/135 155/105 135/95
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