Expeditions:
Workout:
- Squat Clean Thruster 3-3-3-3-3
Dessert (optional):
3 Rounds, not for time, of:
- 10 Back Extensions
- 10 Childs Pose to Cobra
- 10 GHD Sit Ups
Post loads attempted to comments.
Monday 2012.02.06
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Category Archives: Workout of the Day
Saturday 2012.02.04
FREE GROUP WOD @ 9am (Special Time)
10 Minute AMRAP of:
- 10 Push Ups
- 15 Box Jumps
- 5 Rope Get Ups
Post rounds and reps completed to comments.
Expeditions @ 10am:
4 Rounds, not for time of:
- 20m Handstand Walk
- 10 Ring Dips
- Lateral Crab Walk 20m
- 10 Reps of any barbell movement @ load of your choice
Post barbell movement and experience to comments.
Friday 2012.02.03
Expeditions:
AMRAP in 10 Minutes of:
- 15 Overhead Squats @ 135/95
- 15 Strict Pull Ups
It is acceptable to use a rack on this workout. Post rounds and reps completed to comments.
When done with AMRAP, rest 2 minutes, then: Tabata Planks, alternating between up/down suicide planks and grasshoppers. VIDEO – Thanks Courtney Wilson for the idea!
Thursday 2012.02.02
Expeditions:
Strength:
- Deadlift 5×3-5 @ 80%
Workout:
Complete for time:
- Row 1k
- 50 Kettlebell Swings @ 2/1.25 Pood
- Row 1k
Post time to complete to comments.
Wednesday 2012.02.01
Expeditions:
Skill:
- Max Muscle Ups in 10 Minutes
Workout:
3 Rounds for time of:
- 10 Tire Flips
- 8 Handstand Push Ups
- 6 C2B Pull Ups
- 4 Toe to Bars
- 2 Rope Climbs
- 100m Sprint
Post time to complete to comments.
Tuesday 2012.01.31
Expeditions:
- Back Squat 5-5-5-3-3-3
Post loads attempted to comments. First work set should be ~75-80% of 1RM.
Monday 2012.01.30
Expeditions:
Strength:
- Good Mornings 5×8-10
Workout:
Three Rounds for time of:
- 10 Push Press @ 95/65 lbs
- 10 Box Jumps @ 24/20″
- 10 Knee to Elbows
Rest 2 minutes after finishing the triplet, then run 1 mile. Post time to complete to comments.