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Workout of the Day

  3,2,1 Go!

170515 Rest Day

 

 

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170514 Walk with S in a Stroller

 

9.2km pushing S in her stroller.
http://www.gmap-pedometer.com/?r=7074115

 

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170513 Deadlift Bench Clean

 

Buy in:
15 reps:
Dumbbell Burpee + Hang Squat Clean + Thrusters
// 10 and 20 lb DB

Linda-ish
Clean 5 x 5 increase weight up to 3/4 BW
Bench 5 x 5 increase weight up to BW
Deadlift 5 x 5 increase weight up top 1 1/2 BW
// Clean: 54 – 74 – 94 – 117 – 137
// Bench: 124 – 144 – 164 – 174 – 184 (4)
// Deadlift: 124 – 174 – 214 (Ran out of time)

Buy out:
15 reps:
Burpee

 

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170512 Mile One Stairs

 

Mile One Stairs:
3 x Singles :: Push Ups x 10 at the bottom / Dips x 10 at the top
3 x Doubles :: Sit Ups x 5 at the bottom / Dips x 10 at the top
2 x Triples :: Sit Ups x 5 at the bottom
2 x Singles :: Sit Ups x 5 at the bottom

 

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170511 Rest Day

 

 

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170510 Back Squat Bench Press Clean Deadlift

 

Burgener Strength Program Day 1

Back Squat: 10 @ 135 lbs / 10 @ 155 lbs / 10 @ 165 lbs
Bench Press: 10 @ 135 lbs / 10 @ 155 lbs / 10 @ 155 lbs
Clean Deadlifts: 10 @ 185 lbs / 10 @ 185 lbs

 

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170509 KB Snatch Goblet Squat Plank

 

SWOD:
EMOM for 10 mins
3 Snatch Grip Deadlift + 1 Snatch
increase weight each round

WOD:
21 – 15 – 9
Left Arm KB Snatch
Right Arm KB Snatch
Goblet Squat

then

Max Plank

// WOD: 7:58 Plank: 1:09

 

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170508 Rest Day

 

 

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170507 Wall Ball Box Jump Ball Slam Push Press

 

Fight Gone Bad
3 Rounds – 1 min per station
Wall Ball 20#
Box Jumps 21″
Ball Slams 20#
Push Press 75#
Single Unders
Rest

 

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170506 SDHP G2O Push Up

 

WOD:
6-9-12-9-6 reps NOT for time of:
Sumo Deadlift High Pull 75#
Ground to Overhead 75#
Elevated Push Ups (feet on 21″ Box)

SWOD: (circa Aug 13, 2007)
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

 

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