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Archive | March, 2016

Thursday March 31, 2016

Workout of the Day
“Active Recovery Day”
Run 800 Meters
50 Box Jumps
50 Burpees
Run 800 Meters

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Wednesday March 30, 2016

“Workout of the Day”
On the minute every minute for 8 minutes:  Snatch x 2 reps.
Then:
For time:
Row 1000 meters
50 Power Snatches 75/55
30 Strict Pull-ups

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Tuesday March 28, 2016

“Workout of the Day”
“Warm up”
50 Double Unders
18 Toes to Bar
(If you do not have toes to bar, the Goal is to get your Feet as close as you can to the bar while staying in Rhythm!!! They have to be in Rhythm, but the 18 do not need to be done unbroken. For example, you can do 2 sets of 9.)
Then:
Back Squat 7-7-7-7
Then:
5 Rounds for time:
Run 200 meters
20 Push ups
10 Toes to Bar

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Monday March 28, 2016

Reminder:  Easter Monday Holiday Hours: Open Gym 8am-10am only.
“Workout of the Day”
In front of a clock set for 12 minutes:
1 minute of 24/20-inch Box jumps
1 minute of 115/75-lb. Power Cleans
2 minutes of 24/20-inch Box jumps
2 minutes of 115/75-lb. Power Cleans
3 minutes of 24/20-inch Box jumps
3 minutes of 115/75-lb. Power Cleans

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Saturday March 26, 2016

“Workout of the Day”
In teams of two, with one partner working at a time, complete for time:
75 Deadlifts 185/125
75 Box Jumps
75 Push-ups
150 Sit-ups

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Friday March 25, 2016

REMINDER: Due to Good Friday, the Gym will be CLOSED today.  Class will be held as normal tomorrow.
If you want to get out to the Beach tomorrow for a workout, try this out:
5 Rounds of:
Swim 25 meters
15 Push-ups
30 Walking Lunges

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Easter Holiday Hours

Easter Gym Hours:
Friday, March 25th (Good Friday): CLOSED
Saturday, March 26th: Normal Hours
Monday, March 28th: OPEN GYM only from 8am to 10am
Tuesday, March 29th: Resume normal hours

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Thursday March 24, 2016

“Workout of the Day”
“Warm Up”
Run 400 meters
20 Empty Bar Overhead Squats
Then:
75 Pull-ups
60 Walking Lunges
50 KB Swings 53/35
40 Box Jumps
30 Overhead Squats 75/55

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Wednesday March 23, 2016

“Workout of the Day”
On the Minute every minute for 8 minutes: Touch and Go Snatch x 2 reps.
Then:
12-9-6-3 reps for time of:
95/65 pound Power snatch
Burpee

 

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Tuesday March 22, 2016

“Workout of the Day”
“Warm Up”
50 Double unders
16 Toes to Bar
(If you do not have toes to bar, the Goal is to get your Feet as close as you can to the bar while staying in Rhythm!!! They have to be in Rhythm, but the 16 do not need to be done unbroken. For example, you can do 2 sets of 8.)
Then:
Push Press 10-10-10 (use a little more weight than your set of 10 last week)
Then:
21-15-9 Reps for time of:
Push Press […]

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