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Archive | May, 2017

Friday May 19, 2017

Workout of the Day:
Complete as many rounds as possible in 14 minutes of:
30 Push Jerk (95/65)
30 Toes to Bar
30 Kettlebell Swings (70/53)
30 Double-unders
30 1-Arm Alt. DB Snatches (Choose your weight)
30 Push-ups
Run 200 meters

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Thursday May 18, 2017

Workout of the Day:
15-12-9-6-3 reps for time of:
Power Cleans (115/75)
Overhead Squats (115/75)
Burpees

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Wednesday May 17, 2017

Workout of the Day:
Bench Press 3-3-3-3-3
Then:
Every minute on the minute for 18 minutes, alternate between the following
5 Deficit Handstand Push-up (4/2 inch Deficit)
8 Knees to Elbow
*Handstand Push-up Subs:  Handstand Push-up, Box Handstand Push-up Progression, Push-ups, 30 Second Handstand Hold.

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Tuesday May 16, 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:
“Isabel”
For Time:
30 Snatches (135/95)

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Monday May 15, 2017

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

Workout of the Day:
3 Rounds for Time:

Run 800 Meters
30 Wall Ball (20/14)
20 Pull Ups

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Saturday May 13, 2017

Workout of the Day:
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 25 minutes of:
30 Double-Unders
25 Wall Ball (20/14)
20 KB Swings (53/35)
15 Burpees
10 Pull-Ups

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Friday May 12, 2017

Workout of the Day:
Take 8 minutes and work up to a heavyish Clean and Jerk
For Time:
15 Burpee Box Jumps 24/20
5 Clean & Jerk (135/95)
12 Burpee Box Jumps
4 Clean & Jerk (155/105)
9 Burpee Box Jumps
3 Clean & Jerk (185/125)
6 Burpee Box Jumps
2 Clean & Jerk (205/135)
3 Burpee Box Jumps
1 Clean & Jerk (225/155)

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Thursday May 11, 2017

Workout of the Day:
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

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Wednesday May 10, 2017

Workout of the Day:
“Upside-down Helen”
Three Rounds for time:
Run 400 Meters
21 KB Swings 53/35
12 Handstand Push-ups

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Tuesday May 9, 2017

Workout of the Day:
AMRAP in 10 minutes of:
10 Power Snatch 95/65
10 Wall Ball Shots 20/14
Then:
Deadlift 3-3-3-3-3 (build to a heavyish set of 3)

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