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Archive | November, 2016

Friday November 18, 2016

Workout of the Day:
Front Squat 3-3-3-3-3 (build to a heavy set)
Then:
5 Rounds for time:
5 Squat Clean Thrusters 135/95
10 Toes to Bar
10 Handstand Push-ups

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Thursday November 17, 2016

Workout of the Day:
“Active Recovery”
Row 1000 meters
Rest 3 minutes
Then:
4 Rounds of:
20 Weighted Step ups (choose load)
20 KB Swings (use same weight as step ups)
15 Burpees

Rest 3 minutes

Then:

Run 1000 meters

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Wednesday November 16, 2016

Workout of the Day:
On the minute every minute for 8 minutes:
Power Snatch x 1-2 reps
Then:
5 Rounds for time of:
10 Power snatches 75/55lb
30 Second chin-over-the bar hold
10 Power snatches 75/55lb
60 Second plank hold

 

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Tuesday November 15, 2016

Workout of the Day:
Shoulder Press 5-5-5-5-5 at 60% of 1 Rep Max
Then:
Complete as many rounds as possible in 15 minutes of:
35 Pull-ups
500 Meter Run
100 Overhead squats 45/35
50 Box Jumps 24/20 inch

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Monday November 14, 2016

Reminder:  HOLIDAY HOURS!  Open Gym from 8-10am only.
Workout of the Day:
4 Rounds for time:
24 Wall Ball 20/14
12 Hang Power Clean 115/75
12 Burpees

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Saturday November 12, 2016

Workout of the Day:
In teams of two, with one partner working at a time, complete:
For time:
75 Burpees
75 Power Cleans 95/65
150 Air Squats
Run 800 meters

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Friday November 11, 2016

Workout of the Day:
5 Rounds for time:
7 Overhead Squats 115/75
14 Chest to Bar Pull-ups
21 Push-ups

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Thursday November 10, 2016

Workout of the Day:
“Active Recovery Day”
Row 1000 meters
Run 2000 meters
150 Double unders

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Wednesday November 9, 2016

Workout of the Day:
4 Rounds for time of:
25 Kettlebell Swings 70/53
25 Sit-ups
25 Kettlebell Deadlifts 70/53
20 Toes To Bar

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Tuesday November 8, 2016

Workout of the Day:
On the minute every minute for 10 minutes: Power Clean x 2 reps.
Then:
AMRAP in 10 Minutes of:
10 Power Cleans 115/75
10 Push Press 115/75

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