Quote
Archive | September, 2017

Saturday September 30, 2017

Reminder: Due to the Muscle up 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 2, with 1 partner working at a time, complete 5 rounds each of:
10 Deadlifts 185/125
12 Pull-ups
20 Sit-ups

Read More

Friday September 29, 2017

Workout of the Day:
Back Squat 3-3-3-3-3 at 75-80% of your 1 rep max.
Then:
5 Rounds for time:
7 Squat Cleans 155/105
14 KB Swings 53/35
21 Box Jumps 24/20 inches

Read More

Thursday September 28, 2017

Workout of the Day:
As many rounds and reps as possible in 8 minutes of:
3 Push Jerks (135/95)
3 Push-ups
6 Push Jerks (135/95)
6 Push-ups
etc.
-Rest 5 Minutes-
As many rounds and reps as possible in 8 minutes of:
3 Power Snatches (95/65)
3 Burpees
6 Power Snatches (95/65)
6 Burpees

etc.

Read More

Wednesday September 27, 2017

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
As many rounds as possible in 12 minutes of:
30 Double Unders
15 Toes to Bar
30 Double Unders
15 Pull-ups

Read More

Tuesday September 26, 2017

Workout of the Day:
For Time:
Run 1 Mile
21 Kettlebell Swings (70/53)
21 Goblet Squats (70/53)
Run 800 Meters
15 Kettlebell Swings (70/53)
15 Goblet Squats (70/53)
Run 400 Meters
9 Kettlebell Swings (70/53)
9 Goblet Squats (70/53)

Read More

Monday September 25, 2017

Workout of the Day:
On the minute every minute for 8 Minutes: Squat Clean x 2 reps (heavyish).
Then:
For Time:
50 Wall-ball shots 20/14
15 Power Cleans, 135/95 lb.
50 Wall-ball shots
10 Power Cleans, 185/135 lb.
50 Wall-ball shots
5 Power Cleans, 225/155 lb

Read More

Saturday September 23, 2017

Workout of the Day:
In teams of two, with one partner working at a time, alternate movements to complete as many rounds as possible in 15 minutes:
8 Hang Power Cleans (115/75)
10 Box Jumps (24/20)
12 Sit-ups

Read More

Friday September 22, 2017

Workout of the Day:
For Time:
60 Calorie Row
60 Push Jerks 95/65
60 Chest to Bar Pull-ups
60 Burpees
60 Dumbbell Snatches (light)
60 Double Unders

Read More

Thursday September 21, 2017

Workout of the Day:
Bench Press 3-3-3-3-3
Then:
5 Rounds for time:
10 Weighted Push-ups
20 KB Swings 53/35
30 Sit-ups
*Choose your own weight on the push-ups.

Read More

Wednesday September 20, 2017

Workout of the Day:
Three Rounds for Time:
Run 800 Meters
25 Squat Snatches (75/55)

Read More