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Archive | October, 2015

Wednesday October 21, 2015

Workout of the Day:
“Warm up”
Run 400 meters
25 Empty Barbell Overhead Squats
Then:
On the minute every minute for 30 Minutes.
Snatch x 2 reps (Even Minutes)
Wall Ball x 9 Reps (Odd Minutes)

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Tuesday October 20, 2015

Workout of the Day:
Push Press 3-3-3-3-3 (build to a 3 rep max)
Then:
5 Sets for times of:
Run 200 meters
15 Shoulder to Overhead 135/95
10 Chest to Bar Pull-ups
Rest 2 minutes between each set.

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Monday October 19, 2015

Workout of the Day:
Warm up:
45 Wall Balls
21 Strict Pull-ups
Then:
Deadlift 1-1-1-1-1 at 90-95% of 1RM
Then:
Three Rounds for time:
12 Deadlift 225/155
14 Toes to Bar
50 Double unders

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Saturday, October 17, 2015

Reminder: Open Gym is from 7:30-9:00 A.M.

Please arrive at least by 8:30 A.M. to take care of measurements, payment, and mobility before challenge WOD begins at 9:00!

Challenge WOD: “Tabata”

Row

Push Press 75/55

Box Jumps

Burpees

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

 

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Friday October 16, 2015

Workout of the Day:
Front Squat 3-3-3-3-3 (build up to a heavy 3 rep set)
5 Rounds for time:
10 Thrusters 115/75
10 Handstand Push-ups
2 Rope Climbs (Sub 6 Strict Pull-ups or 10 Kipping)

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Thursday October 15, 2015

Workout of the Day:
In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 2000 Meters
50 Weighted Step-ups
75 Sit-Ups
100 Burpee Box Jump-Overs
75 Sit-Ups
50 Weighed Step-ups
Row 2000 Meters

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Wednesday October 14, 2015

Workout of the Day:
Snatch x 2 reps every 90 seconds-2 Minutes for 20 minutes.
*Start with a barbell and work your way up to as heavy as you can go with PERFECT form.
Then:
Run 800 meters
100 Double unders
100 Push-ups

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Tuesday October 13, 2015

Happy Birthday to our fearless leader!
Workout of the Day:
Push Press 5-5-5-5-5 (build to a 5 rep max)
Then:
5 Rounds for time:
15 Pull-ups
12 Squat Clean Thrusters 95/65

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Monday October 12, 2015

Workout of the Day:
“Warm up”
40 Wall Balls 20/14
19 Strict Pull-ups
Then:
Deadlift 2-2-2-2 at 80% of 1RM
Then:
Four Rounds For Time:
10 Deadlifts 205/135
25 Air Squats
Run 200 meters

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Saturday October 10, 2015

Workout of the Day:
In teams of two, complete five sets each for time of:
5 Squat Clean Thrusters 115/75
10 Toes to Bar
5 Burpess over the Bar

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