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Archive | September, 2015

Saturday September 19, 2015

Workout of the Day:
In teams of two with one partner working at a time complete:
50 Thrusters 95/65
50 Pull-ups
30 Thrusters 95/65
30 Pull-ups
20 Thrusters 95/65
20 Pull-ups

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Friday September 18, 2015

Workout of the Day:
“Warm up”
AMRAP in 5 Minutes of:
Run 100 meters
30 Double unders
Then:
AMRAP in 13 Minutes of:
3 Squat Cleans 205/135
6 Toes To Bars
6 Burpees

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Thursday September 17, 2015

Workout of the Day:
“Active Recovery Day”
In teams of two, with one partner working at a time, complete 5 Rounds EACH for time of:
Row 400 meters
Run 400 meters
*10 total rounds as a team
*Try not to skip this Recovery Day!

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Steph’s Going Away Game Night!

We will be holding a Game Night at the gym on Saturday, September 26th from 6pm and on. Please bring your favorite snack and game! See you all there.

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Wednesday September 16, 2015

Workout of the Day:
Snatch x 1 rep on the minute every minute for 10 minutes.
*These can be Power Snatches or Squat Snatches….your goal for the future is a heavyish Squat Snatch.
Then:
12-9-6 reps for time of:
Power Snatch 115/75
Bar Muscle-up
*Subs will be 15-12-9 with Chest to Bar Pull-ups or 21-15-9 with Regular Pull-ups. The Snatch reps will remain the same at 12-9-6.

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Tuesday September 15, 2015

Workout of the Day:
Warm Up:
Run 400 meters
25 Empty Bar Overhead Squats (slow)
Then:
Back Squat 5-5-5-5-5 at 65% of 1RM
Then:
For time:
100 Double-unders
50 Burpees
30 Weighted Step-ups 24/20 inch, 53/35 Pounds

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Monday September 14, 2015

Workout of the Day:
Warm up:
50 Wall Ball 20/14
32 Strict Pull-ups
Then:
Deadlift 2-2-2-2-2 at 80% of your 1RM
Then:
AMRAP in 10 minutes of:
2 Handstand Push-ups
8 KB Swings 53/35
4 Handstand Push-ups
10 KB Swings 53/35
6 Handstand Push-ups
12 KB Swings 53/35
and so on……..

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Saturday September 12, 2015

Workout of the Day
Seven rounds for time of:
7 Burpees
7 Box Jumps
7 Dumbbell Ground to Overhead
(You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.)

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Friday September 11, 2015

Workout of the Day:
“Badger“
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
*In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.

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Thursday September 10, 2015

Workout of the Day:
“Active Recovery Day”
Four Rounds for time:
Run 800 meters
20 Burpee Box Jump overs
30 Sit-ups

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