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Archive | April, 2017

Tuesday April 18, 2017

Workout of the Day:

Back Squat 3-3-3-3-3 at 70 percent of 1 rep max

Then:

Following the pattern of 2-4-6-8 etc. reps, complete as many reps as possible in 7 minutes of:

Power Cleans 155/105

Hand Release Push-ups

Rest 5 minutes

Then:

Following the pattern of 2-4-6-8 etc. reps, complete as many reps as possible in 7 minutes of:

Push Jerks 155/105

Toes to Bar

 

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Monday April 17, 2017

Reminder: Holiday Hours- Open Gym 8-10am only.

Workout of the Day:
“Jackie”
1000 meter row
45/35 pound Thruster, 50 reps
30 pull-ups

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Saturday April 15, 2017

Workout of the Day:
In teams of two, one partner working at a time, complete the following for time.
75 Deadlift (185/125)
75 Wall Ball (20/14)
75 Pull Up
75 Hang Power Clean (95/65)
75 Push-ups
75 Sit-ups
75 Overhead Squat (95/65)

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Friday April 14, 2017

REMINDER: Due to Good Friday, the Gym will be CLOSED today.  Class will be held as normal tomorrow.

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Thursday April 13, 2017

Workout of the Day:
“Filthy Fifty”
For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Good Mornings
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

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Wednesday April 12, 2017

Workout of the Day:
On the minute every minute for 7 minutes: Power Snatch + 2 Overhead Squats
Then:
3 Rounds for time:
Run 400 meters
12 Shoulder to Overhead 155/105
20 Toes to Bar

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Tuesday April 11, 2017

 
Workout of the Day:
For time:
50 KB Swings 53/35
25 Push-ups
40 KB Swings
20 Push-ups
30 KB Swings
15 Push-ups
20 KB Swings
10 Push-ups
10 KB Swings
5 Push-ups

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Monday April 9, 2017

Workout of the Day:
On the minute every minute for 8 minutes:  Hang Squat Clean x 2 reps
Then:
5 Rounds for time:
12 Hang Squat Cleans 95/65
10 Burpees
Run 200 meters

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Saturday April 8, 2017

Workout of the Day:
In teams of two, one partner working at a time, complete as many rounds as possible in 20 minutes of:
6 Power Clean (135/95)
6 Push Jerk (135/95)
6 Toes to Bar

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Friday April 7, 2017

Workout of the Day:
On the minute every minute for 7 Minutes:  1 Power Clean + 1 Squat Clean + 1 Front Squat
Then:
5 Rounds for time:
5 Squat Clean Thrusters 135/95
10 Chest to Bar Pull-ups

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