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Archive | January, 2016

Saturday January 30, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 Rounds EACH of:
Run 200 meters
20 Kettlebell Swings ( Pick your own weight)
15 Box Jumps (Pick your own height)

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Friday January 29, 2016

Workout of the Day:
Back Squat 5-5-5-5-5 at 70% of your 1RM
Then:
10 Rounds for time of:
5 Handstand Push-ups
5 Squat Cleans (115/75)
5 Chest to Bar Pull-ups

 

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Thursday January 28, 2016

Workout of the Day
“Active Recovery”
In teams of 2, with 1 partner working at a time, complete the below for time:
50 Burpees
Row 2000 meters
40 Burpees
Run 1 Mile
30 Burpees
100 Double-unders

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Wednesday, January 27, 2016

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, January 26, 2016

Workout of the Day:

Warm up:

30 Wall Ball shots (20/14)

15 Strict Pull Ups

Then:

Shoulder Press 2-2-2-2-2 @ 80% of 1RM

For Time:

“GI Jane”

100 Burpee Pull Ups

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Monday January 25, 2016

Reminder:  Holiday Hours for today are Open Gym 8am-10am only.
Workout of the Day:
“Warm up”
Run 400 meters
40 Push-ups
Then:
Complete as many rounds as possible in 20 minutes of:
95/65-lb. squat cleans, 10 reps
10 Push Press 95/65

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Saturday, Jan. 23, 2015

Workout of the Day:

In teams of two, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (135/95 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (70/53)

 

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Friday, January 22, 2016

Workout of the Day:

Warm Up:

Row 500m

35 Weighted Step ups

Then:

Back Squat 3-3-3-3 @ 75% of 1RM

Then:

5 RFT:

10 alternating arm dumbbell snatches (pick your own weight)

12 Wall Ball shots (20/14)

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Thursday, January 21, 2016

Workout of the Day:

Active Recovery Day!

4 RFT:

Run 800M

20 Box Jumps

25 Weighted Sit-Ups

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Wednesday January 20, 2016

Workout of the Day:
Snatch x 2 reps on the Minute for 10 minutes
Then:
AMRAP in 12 minutes of:
Run 200 meters
6 Power Snatch (pick load)
12 Burpees

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