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Archive | April, 2016

Tuesday April 19, 2016

“Workout of the Day”
Bench Press 5-5-5-5-5 70% of 1RM
Then:
“Taylor”
4 rounds for time of:
Run 400 meters
5 burpee muscle-ups
If you’ve got a 20-lb. vest or body armor, wear it.
*sub will be 10 burpee chest to bar pull-ups or 10 burpee pull-ups.

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Monday April 18, 2016

“Workout of the Day”
“Warm up”
For time:
35 Wall Ball
16 Strict Pull-ups
Then:
AMRAP in 10 Minutes of:
12 Deadlifts 115/75
9 Hang Squat Cleans 115/75
6 Push Jerks 115/75

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Saturday April 16, 2016

Reminder:  The 9am class will be held at Governors Beach.  Please note the gym will be closed.
“Workout of the Day”
Beach WOD
5 Rounds for time:
Swim 25 meters
12 Push-ups
24 Walk Lunges
200 meter soft sand run

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Friday April 15, 2016

“Workout of the Day”
Thruster 2-2-2-2-2-2-2
Then:
“Fran”
Three rounds, 21-15-and 9 reps, for time of:
95-pound Thruster
Pull-ups

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Thursday April 14, 2016

“Workout of the Day”
Active Recovery Day:
“Michael”
Three rounds for time of:
Run 800 meters
50 Good Mornings
50 Sit-ups

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Wednesday April 13, 2016

“Workout of the Day”
“Warm up”
50 Double Unders
20 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 20 do not need to be done unbroken. For example, you can do 4 sets of 5.)
Then:
For time:
Row or Run 1000 meters
30 Squat Snatches 115/75
*Compare your time to December 16th 2015.

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Tuesday April 12, 2016

“Workout of the Day”
On the minute every minute for 10 minutes:  Power Clean x 2 reps.  (Touch and Go reps)
Then:
Run 800 meters
21 Hang Power Cleans 135/95
15 Burpees
Run 400 meters
15 Hang Power Cleans 135/95
12 Burpees
Run 200 meters
9 Hang Power Cleans 135/95
9 Burpees

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Beach WOD: Saturday, April 16th

Just a reminder that we will be holding our 9am Saturday class at Governor’s Beach this Saturday April 16th. The gym will be Closed. See you guys at the beach!!

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Monday April 11, 2016

Workout of the Day:
“Tabata Something Else“
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score is total reps from all 32 intervals.

 

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Saturday April 9, 2016

“Workout of the Day”
In teams of 2, with 1 partner working at a time, complete the following for time:
Run 800 meters
Then:
20 Rounds of:
3 Burpees
6 Push-ups
9 Front Squats 95/65
Then:
Run 400 meters
*Partners must alternate every round. (Each partner will complete 10 rounds each)

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