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Archive | February, 2017

Thursday February 16, 2017

Workout of the Day:
“Active Recovery Day”
5 Sets for times of:
Run 200 meters
16 Overhead Walking Lunges 35/15
30 Double unders
10 Burpees
Rest 2 minutes between sets

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Wednesday February 15, 2017

Workout of the Day:
Take 12 minutes and work up to a heavyish Power Snatch
Then:
“Randy”
75/55 Pound Power Snatch, 75 reps for time

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Tuesday February 14, 2017

Workout of the Day:
Shoulder Press 3-3-3-3-3 (build to a heavy set)
Then:
5 Rounds for time:
Run 200 meters
20 Wall Ball 20/14
10 Burpee Pull-ups

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Monday February 13, 2017

Workout of the Day:
Back Squat 3-3-3-3-3
Then:
AMRAP in 12 minutes of:
7 Hang Power Cleans 135/95
7 Handstand Push-ups
14 Box Jumps 24/20 inch

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Saturday February 11, 2017

REMINDER: There will be no OPEN GYM tomorrow due to the Clean clinic. We will still be having our regularly scheduled 9am group class.
Workout of the Day:

In teams of two, with one partner working at a time, complete for time:
75 Deadlifts 185/125
75 Box Jumps
75 Push-ups
150 Sit-ups

 

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Friday February 10, 2017

Workout of the Day:
For time:
“Fran”
1-mile run
Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile.

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Thursday February 9, 2017

Workout of the Day:
“Active Recovery Day”
5 Sets for times of:
Run 400 meters
10 Burpee Box Jumps
30 Double-unders
*Rest 2 minutes between each round.

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Wednesday February 8, 2017

Workout of the Day:
On the minute every minute for 8 minutes:
Power Snatch x 1 rep.
Then:
Tabata Toes to Bar
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Burpee
*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

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Tuesday February 7, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
30 Empty Bar Push Presses
Then:
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 Minute of Power Cleans
1 Minute of Jerks
2 Minutes of Power Cleans
2 Minutes of Jerks
3 Minutes of Power Cleans
3 Minutes of Jerks
*Score is total reps.

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Monday February 6, 2017

“Badger”
3 rounds for time of:
95/65-lb. squat cleans, 30 reps
30 pull-ups
Run 800 meters

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