Daily Workouts

11/11/17

By Headwaters Fitness
Nov 10, 2017

Partner Murph 1500m row 100 pull-ups/ring rows 200 pushups 300 Air Squats 1500m row

11/10/17

By Headwaters Fitness
Nov 09, 2017

A) Work to 5 rep max bench press
Then 3x5 at 85% with 15 reverse flys between sets

B) 4 Rounds
15 Barbell rows
15 Dips
15 Sit ups

C) 10 Barbell roll outs
10 Hanging leg raise

11/9/17

By Headwaters Fitness
Nov 08, 2017

A) Wendler deadlift week 5
75%x5
80%x5
85% x 5

B) 4 Rounds
10 OH Lunge
20 Wall ball
10 T2B

C) 3 minute plank
100 Russian twist

11/8/17

By Headwaters Fitness
Nov 07, 2017

A) Pull up clinic

B) 9-15-21-15-9
Supinated grip ring row
Ring push up
Sit up

C) EMOM x 5
:20 hollow hold
:20 flutter kicks
:20 rest

11/7/17

By Headwaters Fitness
Nov 06, 2017

A) 4 Sets
10 Goblet squats (31×1)Strength
10 KB upright row
10 KB front rack lunge

B) 4 rounds for time
20 burpees
20 kb swings
rest 90s

C) 20 2 point plank
20 Side jack knife

11/6/17

By Headwaters Fitness
Nov 05, 2017

A) Work to 20 rep max back squat

B) 10 DB front raise
10 Rear delt fly
10 ring tucks

C)2K row
75 air squats
50 Sumo-deadlift high pull

8/12/2017

By Headwaters Fitness
Aug 07, 2017

Tabata:
Kettlebell Swings (1/12k)
Air Squats
Battle Rope/Knees to Elbows
Burpees

8/11/2017

By Headwaters Fitness
Aug 07, 2017

5 Rounds for Time:
5 Push Jerks (heavy)
4 Front Rack Lunges
3 Box Jumps (30/24)
2 Muscle Ups
1 Rope Climb

8/10/2017

By Headwaters Fitness
Aug 07, 2017

Strict BB Shoulder Press
8-8-8-8

12 Minute AMRAP:
Min. 0-3: Max Reps Turkish Get Up (1p/10k)
Min. 3-6: 8 Russian KB Swings (2/1/5) and 8 Ring Rows
Min. 6-9: 8 Wall Ball and 8 Strict Push-Ups
Min. 9-12: 8 Weighted Step Ups and 8 Toes to Bar

8/9/2017

By Headwaters Fitness
Aug 07, 2017

4 Rounds for Time:

400m Run 50 Double Unders
15 DB Snatches (55/35)

8/8/2017

By Headwaters Fitness
Aug 07, 2017

20 Minute AMRAP:
.5 Mile Assault Bike or 500m Row
5 Deadlifts (315/185)
15 Bar Facing Burpees

8/7/2017

By Headwaters Fitness
Aug 07, 2017

Strength 4 Rounds:
3 Weighted Pull-Ups
5 Strict Pull-Ups
7 Kipping Pull-Ups
Rest 3 Minutes Between Rounds

1 Round Max Effort
100m Farmers Carry KB/DB (Heavy)
100m Front Rack Carry KB (Heavy)
100m Overhead Carry DB

8/4/2017

By Headwaters Fitness
Jul 31, 2017

Partner WOD:
10-9-8-7-6-5-4-3-2-1

Somersault Burpee
100m Sprint

Durante Core:
5 Rounds:
10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 Sec Hollow Hold

Rest 1 minute between sets

8/3/2017

By Headwaters Fitness
Jul 31, 2017

For Time:
25 Deadlifts (275/185)
35 Wall Ball (20/14)
45 Calorie Row
20 Deadlifts
30 Wall Ball
40 Calorie Row

8/2/2017

By Headwaters Fitness
Jul 31, 2017

Clean and Jerk
1-1-1-1-1-1-1

Not For Time:
Step-Ups x 10 per side
Bottom-Up KB Press x 8
Weighted Back Extension x 6

8/1/2017

By Headwaters Fitness
Jul 31, 2017

Double Pyramid 'Helen'
1200m Run
63 KB Swings (53/35)
36 Pull-Ups
800m Run
42 KB Swings
24 Pull-Ups
Run 400m
21 KB Swings
12 Pull-Ups

7/31/2017

By Headwaters Fitness
Jul 31, 2017

Pause Front Squat
Heavy 3 Reps

Strict Press 3 RM

For Time:
35-25-15
Dumbbell Hang Snatch (50/35)
GHD Sit Up

7/29/2017

By Headwaters Fitness
Jul 27, 2017

Partner WOD:
100-90-80-70-60-50-40-30-20-10
Bike Calories
Burpees
One partner works while the other rest
Switch every 10 reps

7/28/2017

By Headwaters Fitness
Jul 27, 2017

Reverse 'Filthy Fifty'
50 Double Unders
50 Burpees
50 Wall Balls (20/14)
50 Back Extensions
50 Push Press (45/35)
50 Knees to Elbows
50 Walking Lunges
50 Kettlebell Swings (35/26)
50 Jumping Pull-Ups
50 Box Jumps (24/20)

7/27/2017

By Headwaters Fitness
Jul 25, 2017

For Time:
1600m Run
150 Double Unders
10 Rounds 'Cindy"

Cindy= 5 Pull-Ups
10 Push-Ups
15 Squats

Cash Out: 100 Ab Mat Sit-Ups