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Archive | May, 2016

Thursday May 19, 2016

Workout of the Day:
“Active Recovery”
AMRAP in 8 minutes of:
14 Weighted Step ups (choose your own weight)
7 Push-ups
Rest 2 minutes
AMRAP in 8 minutes of:
8 Air Squats
8 Burpees
Rest 2 minutes
AMRAP in 8 minutes of:
4 Strict Pull-ups
20 Double unders

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Wednesday May 18, 2016

Workout of the Day:
On the minute every minute for 10 minutes:
Hang Snatch + Snatch + Overhead Squat (touch and go reps)
Then:
For time:
Row 1000 meters
50 Overhead Squats 95/65
50 KB Swings 70/53

 

 

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Tuesday May 17, 2016

Workout of the Day:
1 minute of hang squat cleans, 115/75 lb.
1 minute of handstand push-ups
1 minute of toes-to-bars
2 minutes of hang squat cleans, 115/75 lb.
2 minutes of handstand push-ups
2 minute of toes-to-bars
1 minute of hang squat cleans, 115/75 lb.
1 minute of handstand push-ups
1 minute of toes-to-bars
*Your score is total reps.

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Monday May 16, 2016

Reminder: Holiday Hours for today are OPEN GYM 8am-10am only.
Workout of the Day:
For time:
50 Wall Ball 20/14
50 Burpees
50 Sit-ups
50 Pull-ups

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Saturday May 14, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete:
70 Burpee Box Jumps
100 Shoulder to Overhead 95/65
70 Toes to Bar
Row 1000m or Run 800m

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Friday May 13, 2016

Workout of the Day:
Front Squat 3-3-3-3-3 at 75% of 1 Rep Max
Then:
Helen
3 rounds for time of:
Run 400 meters
21 KB Swings 53/35
12 pull-ups

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Holiday Hours: Monday, May 16th

Our holiday hours for Monday, May 16th will be OPEN GYM 8am to 10am. Please note: we will only be open during Open Gym hours on Monday and our normal class times will resume the next day, Tuesday the 17th.

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Thursday May 12, 2016

Workout of the Day:
“Active Recovery Day”
In teams of two, with one partner working at a time, complete the below not for time:
Row 4,000 Meters
250 Sit-ups
Run 2 Miles

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Wednesday May 11, 2016

Workout of the Day:
On the minute every minute for 8 minutes:
Hang Power Snatch x 2 reps.
Then:
10 Rounds for time:
4 Power Snatch 115/75
4 Strict Pull-ups
4 Overhead Squats 115/75

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Tuesday May 10, 2016

Workout of the Day:
“McGhee“
Complete as many rounds in 30 minutes as you can of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

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