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Archive | July, 2016

Tuesday July 19, 2016

Workout of the Day:
Shoulder Press 3-3-3-3-3 at 80% of 1RM
Then:
5 Rounds for time:
25 KB Swings 53/35
15 Burpees

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Whole30 Summer Challenge Winners

Whole30 Summer Challenge Winners
As always, great job to everyone that took on our Whole30 Summer Challenge! Lots of great results!! And, a big congrats to our male and females winners: Derek Bolingbroke and Melanie Shulman. Both Derek and Mel lost a substantial amount of inches and weight, were consistent at the gym, PR’d on the Challenge re-test WOD, and stayed strict with the Whole30 guidelines throughout. Well done everyone!

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Monday July 18, 2016

Workout of the Day:
“Badger”
Complete three rounds for time of:
95/65 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

 

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Saturday July 16, 2016

Just a reminder that the “Whole 30 Summer Challenge Re-test” is this morning at 9am. If you aren’t participating in the challenge, the gym will be open for Open Gym from 7:30am to 9am.
 Workout of the Day:
“Whole 30 Summer Challenge WOD Re-test”
Run 800 meters
30 Power Clean 95/65
30 Push-ups
30 Toes to Bar
30 Back Squat 95/65

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Friday July 15, 2016

Workout of the Day:
Deadlift 3-3-3-3-3 (build to a heavyish set of 3)
21-15-9 reps for time of:
Deadlift 225/155
Pull-ups
Box Jumps 24/20 inch

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Thursday July 14, 2016

Workout of the Day:
“Active Recovery Day”
AMRAP in 30 Minutes of:
Run 1000 meters or Row 1200 meters
15 Burpees

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Wednesday July 13, 2016

Workout of the Day:
Warm Up:
Run 400 meters
25 Empty-barbell overhead squats
Then:
EMOM for 20 minutes, perform the following:
5 Power Snatches (95/65)
10 Wall Ball Shots (20/14)
Even minutes: Snatches
Odd minutes: Wall ball shots

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Tuesday July 12, 2016

Workout of the Day:
Shoulder Press 5-5-5-5-5 use 65-70% of your 1 Rep Max
Then:
” Helen”
Three rounds for time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Monday July 11, 2016

Workout of the Day:

Every minute on the minute for 10 minutes complete: Squat clean + Front squat

THEN

AMRAP in 12 Minutes of:

10 Power cleans 115/75

10 Weighted push-ups 35/15 plate

 

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Saturday July 9, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 Rounds EACH of:
10 Thrusters 95/65
10 Pull-ups
Run 200 meters

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