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Archive | May, 2014

Workout of the Day:
Snatch 2 on the minute for 10 minutes.
Then:
For time:
100-meter walking lunge
800-meter run
100 squats
Endurance Wod:
Row 4 x 500m
2 minutes rest between efforts.

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Monday May 19,2012

Reminder: Holiday hours, Open Gym 8-10 a.m.
Workout of the Day:
10 minute AMRAP:
5 Bar muscle-ups (sub is 10 chest-to-bar pull-ups or 10 regular kipping)
10 Thrusters (95/65)

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Saturday May 17, 2014

Workout of the Day:
“Helen Meets Grace”

In a Team of 2, Complete For Time:
3 Rounds for Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Then Complete:
30 Clean & Jerks (135/95)
* One partner works at a time; split reps as you see fit
** Both partners must run 400m together

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Friday May 17,2014

Workout of the Day:
Bench Press 5-5-5-5-5
45-35-25-15-10
Abmat Sit-ups
Wall Ball 20/14

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Thursday May 14, 2014

Workout of the Day:
15 Minute AMRAP of:
Run 200 meters
15 KB Swings 53/35
15 Burpees

 

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Wednesday May 14, 2014

Workout of the Day:
Gymnastic Skills Warm up: Pick two or three Body weight movements or skills you want to improve  and spend 10 minutes working on them.  (Double unders, Handstands, HSPU’s, Muscle-ups, Pull-ups, etc.)
Then:
Three Rounds for time:
15 Front Squats 135/95
18 Toes to Bar
21 Box Jumps

 

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Tuesday May 13, 2014

Workout of the Day:
Three rounds, for time:
Run 800 meters
15 Handstand Push-ups
50 Double-unders
Endurance Wod:
Row 1500 m
rest 3 mins.
Row 1000 m
Rest 2 mins
Row 500 m

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Monday May 12, 2014

Workout of the Day:
“Fran”
21-15-9 reps, for time of:
95/65-pound Thruster
Pull-ups

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Saturday May 10, 2014

Workout of the Day:
In teams of two, with one partner working at a time, alternate rounds to complete complete the below:
“Team Cindy”
AMRAP 20 Minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

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Friday May 9, 2014

Reminder: Happy hour at 5:30 p.m. at Sidebar (Hyatt). 5:30  p.m. class cancelled. There is a 4:30 p.m. class.
Workout of the Day:
Hang Snatch 1-1-1-1-1-1-1
Then:
5 rounds for time:
10 Hang Power Snatches (95/65)
30 Double Unders

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