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Archive | January, 2017

Tuesday January 31, 2017

Workout of the Day:
“Warm-up”
For time:
Run 400 meters
24 Weighted Step ups 53/35
Then:
Strict Shoulder Press 5-5-5-5-5 at 70% of 1RM
Then:
4 Rounds for time:
20 KB Swings 53/35
15 Box Jump Overs 24/20 inch
15 Strict High Knees

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Monday January 30, 2017

Workout of the Day:
On the minute every minute for 8 minutes: Power Clean x 2 reps
Then:
4 Sets for times:
5 Hang Power Cleans 155/105
5 Front Squats 155/105
20 Pull-ups
30 Push-ups
40 Sit-ups
REST 2 Minutes Between Rounds.

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Saturday January 28, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete 4 rounds each of:
20 Wall Balls 20/14
15 Push-ups
10 Deadlifts 185/125
Run 200 meters

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Friday January 27, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Squat Clean x 2 reps
Then:
AMRAP 15 minutes of:
1 Squat Clean 205/125
3 Shoulder to Overhead 205/125
5 Chest to Bar Pull-ups

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Thursday January 26, 2017

Workout of the Day:
“Active Recovery”
For time:
Row 500 meters
20 Burpee Box Jump overs
60 Sit-ups
Rest 2 minutes…then:
40 Burpees
100 Double-unders
Rest 2 minutes…then:
Run 800 meters
50 Walking Lunges

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Wednesday January 25, 2017

Workout of the Day:
On the minute every minute for 8 minutes: Squat Snatch x 2 reps
Then:
20 Rounds for time:
2 Power Snatches 115/75
3 Burpees

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Tuesday January 24, 2017

Workout of the Day:
Push Press 3-3-3-3-3
Then:
For time:
100 Double-unders
50 Handstand push-ups
40 Toes-to-bar
30 Shoulder to Overhead 135/95
15  Hang Power Cleans 135/95

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Monday January 23, 2017

Reminder:  Holiday Hours – Open Gym 8-10am only.
Workout of the Day:
5 Rounds for time:
Run 400 meters
25 Wall Ball 20/14
15 KB Swings 53/35

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Saturday January 21, 2017

Workout of the Day:
In teams of two, with on partner working at a time, complete 5 rounds each of:
10 Deadlifts 225/155
10 Burpees over the barbell
10 Toes to Bar

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Friday January 20, 2017

Workout of the Day:
For time:
60 Calorie Row
100 Wall Ball 20/14
30 Power Cleans, 135/95 lb.
20 Muscle-ups
*Sub for the Muscle-ups will be 50 Pull-ups and 25 Strict Push-ups or 30 Bar Muscle-ups.

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