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Archive | May, 2017

Wednesday May 31, 2017

Workout of the Day:
Thruster 3-3-3-3-3 (Perform a heavy set of 3 Thrusters every 90 Seconds)
Then:
3 Rounds for time of:
20 Thrusters 95/65
30 Box Jumps 24/20
40 Sit-ups

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Tuesday May 30, 2017

Workout of the Day:
For Time:
10-8-6-4-2
Bar Muscle Up
Power Clean 185/125
Bar Muscle-up Subs: Chest to Bar Pull-ups, Kipping Pull-ups, or Strict Pull-ups

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Monday May 29, 2017

Workout of the Day:
For Time:
Run 800 Meters
Then:
10 Rounds of:
5 Front Squats 135/95
10 Push-ups
10 KB Swings 70/53

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Saturday May 27, 2017

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete the following for time:
Row 2000 Meters
Then:
Five Rounds Each:
10 Power Clean (115/75)
10 Push Press (115/75)
Then:
Run 1 Mile

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Friday May 26, 2017

Workout of the Day:
Take 10 minutes and work up to a heavy Squat Clean
Then:
For Time:
Row 1000 meters or Run 1000 meters
30 Squat Cleans (155/105)
60 Chest to Bar Pull Ups

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Thursday May 25, 2017

Workout of the Day:
On the minute every minute for 10 minutes: Snatch Technique Work 1-2 Reps. (Build to 70 percent of your max)
Then:
For time:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch 115/75 (From Below Knee)
Burpees

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Wednesday May 24, 2017

Reminder:  Holiday Hours-OPEN GYM from 8am to 10am.

Workout of the Day:
Complete as many rounds as possible in 15 mins of:
10 Wall Balls 20/14
10 Toes To Bars
10 Box Jumps 24/20 inch

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Tuesday May 23, 2017

Workout of the Day:
“Warm up”
3-3-3-3-3 Shoulder Press @ 65% of 1RM
Then:
21-15-9 reps for time of:
“Push”
Handstand Push-ups
Push Press 135/95

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Monday May 22, 2017

Workout of the Day:
Three Rounds for time:
Run 800 meters
7 Rope Climbs
50 Double-unders
*Rope Climb sub: 25 Pull-ups

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Saturday May 20, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 rounds EACH (10 Rounds Total) for time of:
8 Deadlift (185/125)
10 Burpee Over Bar
Run 200 meters

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