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Archive | June, 2017

Friday June 30, 2017

Workout of the Day:
For Time:
12 Power Cleans 115/75
12 Chest to Bar Pull-ups
10 Power Cleans 115/75
10 Chest to Bar Pull-ups
8 Power Cleans 145/95
8 Chest  to Bar Pull-ups
6 Power Cleans 145/95
6 Chest to Bar Pull-ups
4 Power Cleans 205/135
4 Chest to Bar Pull-ups
2 Power Cleans 205/135
2 Chest to Bar Pull-ups

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Thursday June 29, 2017

Workout of the Day:
50 Wall Ball Shots (20/14)
40 Kettlebell Swings (53/35)
30 Sit-ups
20 Handstand Push-ups
30 Sit-ups
40 Kettlebell Swings (53/35)
50 Wall Ball Shots (20/14)

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Wednesday June 28, 2017

Workout of the Day:
21-15-9 reps for time of:
Squat Clean Thrusters (95/65)
Burpee Over Barbell
Toes-to-Bar

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Tuesday June 27, 2017

Workout of the Day:
On the minute every minute for 8 minutes: Snatch Practice x 2 reps.
Then:
“SQT”
Three rounds for time of:
95/65 Pound Ground to Overhead, 10 reps
200 Yard Shuttle Sprint, 50 Yards there and back twice

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Monday June 26, 2017

Workout of the Day:
For Time:
Back Squat 3-3-3-3-3 (70-80% of 1RM)
Then:
Every minute on the minute for 20 minutes, alternate between the following:
5 L-Pull-ups or 5 Strict Pull-ups or 6 Chest to Bar Pull-ups or 7 Kipping Pull-ups
10 Goblet Squats (GO HEAVY)

 

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Saturday June 24, 2017

REMINDER:  Due to the Snatch Clinic, there will be no Open Gym this morning. We will still be holding our regularly scheduled 9am class.
Workout of the Day:
In teams of two, with one partner working at a time, complete the following:
200 Double-unders
100 Power cleans (115/75)
80 Burpees
200 Air Squats

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Friday June 23, 2017

Workout of the Day:
Every minute on the minute for 10 minutes: Hang Power Cleans x 1-2 Reps.
Then:
5 Rounds for Time:
15 Pull-ups
30 Sit-ups
10 Hang Power Cleans (135/95)

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Thursday June 22, 2017

Workout of the Day:
5 Rounds for reps of:
1 Minute of Box Jumps, 24/20
1 Minute of Wall-Ball shots, 20/14
1 Minute of Rowing (calories)
Rest 1 minute

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Wednesday June 21, 2017

Workout of the Day:
Bench Press 5-5-5-5-5 (work up to a heavyish set of 5)
Then:
“Taylor”
4 Rounds for time:
Run 400 Meters
5 Burpee Muscle-Ups
*sub 10 burpee chest-to-bar pull-ups or 10 burpee pull-ups
If you’ve got a 20-lb vest or body armor, wear it
Compare to April 19, 2016

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Tuesday June 20, 2017

Workout of the Day:
For Time:
60 Toes to Bar
Then:
AMRAP in 10 minutes of:
6 Hang Power Snatches (115/75)
8 Push-ups
Run 200 Meters

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