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Archive | July, 2017

Monday July 31, 2017

Workout of the Day:
Thruster 3-3-3-3-3 (build to a heavy set)
Then:
“Fran”
21-15-9 reps for time of:
95/65-Pound Thruster
Pull-ups

 

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Saturday July 29, 2017

Reminder: Due to the Clean clinic, there will be No Open Gym. We will still be running our regularly scheduled 9am group class.
Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
80 Wall Balls (20/14)
70 Box Jumps (24/20)
60 Kettlebell Swings (53/35)
50 Burpees
40 Clean & Jerks (135/95)

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Friday July 28, 2017

Workout of the Day:
Back Squat 5-5-5-5-5 @60-65 of 1RM
Then:
10 Squat Cleans 135/95
50 Doulbe unders
8 Squat Cleans 135/95
40 Double unders
6 Squat Cleans 135/95
30 Double unders
4 Squat Cleans 135/95
20 Double unders
2 Squat Cleans 135/95
10 Double unders

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Thursday July 27, 2017

Workout of the Day:
For Time:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Snatches (115/75)
Box Jumps 24/20
Toes To Bar

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Wednesday July 26, 2017

Workout of the Day:
For Time:
40 Air Squats
15 Bar Muscle-ups
10 Burpees
30 Air Squats
12 Bar Muscle-ups
10 Burpees
20 Air Squats
9 Bar Muscle-ups
10 Burpees
20 Air Squats
6 Bar Muscle-ups
10 Burpees

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Tuesday July 25, 2017

Workout of the Day:
For Time:
Run 1 Mile
Then:
AMRAP in 12 minutes of:
10 Weighted Push-ups
15 Sit-ups
20 Overhead Walking Lunges
*choose your own loads

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Monday July 24, 2017

Workout of the Day:
Push Jerk 3-3-3-3-3 (build to a heavy set)
For Time:
Run 600 meters
2 Rounds of “DT”
Run 600 meters
2 Rounds of “DT”
Run 600 meters
2 Rounds of “DT”
(A round of “DT” is 12 Deadlifts 155/105, 9 Hang Cleans 155/105, 6 Push Jerks 155, 105)

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Saturday July 22, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
Run 800 Meters as a team
Then:
Five rounds each of:
8 Burpees
9 Deadlifts (225/155)
10 Toes to Bar
Then:
Run 800 Meters as a team

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Friday July 21, 2017

Workout of the Day:
Push Press 3-3-3-3-3 (Build to a heavy set)
For time:
115/75 Pound Shoulder Press,10 reps
115/75 Pound Overhead Squat,15 reps
115/75 Pound Push Press,20 reps
115/75 Pound Front Squat,25 reps
115/75 Pound Push Jerk,30 reps
115/75 Pound Back Squat,35 reps

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Thursday July 20, 2017

Workout of the Day:
For time:
Run 400 meters
21 Power Cleans 135/95
21 Burpees
Run 400 meters
15 Power Cleans 135/95
15 Burpees
Run 400 meters
9 Power Cleans 135/95
9 Burpees

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