Tag Archives: shuttle sprints

Workout of the Day – Wednesday 11/4/15

4 Nov

MUSCLE-UP PROGRESSIONS: 

5 – 5 – 5 – 5

then

AMRAP in 20:00 of:

25 Cal. Row

20 AbMat Sit-ups

100 Single-unders

10 Shuttle Sprints

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Workout of the Day – Thursday 8/27/15

27 Aug

CLEAN TECHNIQUE COMPLEX: 

@ 35%  of 1 rep max clean or bare barbell

3 Hang Clean High Pulls

3 High-hang Muscle Cleans

3 Tall Cleans

(Work through complex for 10 min).

then 

Hang Cleans:

3 X 3

then 

12 minute Circuit of:

Station 1: AMRAP of 6 Box Jumps and 12 Kettlebell Kayaks

Station 2: Kettlebell Swings – Russian

Station 3: Shuttle Sprints

Station 4: Rest

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Workout of the Day – Wednesday 7/15/15

15 Jul CARDIO BLAST

CIRCUIT TRAINING:

Switch stations every minute for 12 minutes.

1. AMRAP of 6 Box Jump & 12 Kayaks

2. Kettlebell Swings – Russian

3. Shuttle Sprints

4. Rest

X3

then 

4 minute TABATA of each:

Goblet Squats (26/18)

Hollow Rock

Double-Unders

Burpees

Score is total reps for each movement. 

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