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Archive | September, 2017

Tuesday September 19, 2017

Workout of the Day:
On the minute every minute for 8 minutes: Power Clean x 2 reps.
Then:
10 Rounds for Time:
5 Power Cleans (135/95)
5 Burpee Box Jump Overs (24/20)
5 Toes to Bar

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Monday September 18, 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
*compare to July 31, 2017

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Saturday September 16, 2017

Workout of the Day:
In teams of three, with one partner working at a time, complete the following for time:
1500 Meter Row
90 Squat Cleans 95/65
120 Kettlebell Swings 53/35
150 Burpees
180 Chest to Bar Pull-ups
1200 Meter Run

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Friday September 15, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
25 Empty Bar Overhead Squats (perfect reps…not for speed)
Then:
On the minute every minute for 10 minutes: Snatch x 2 reps.
*These can be Power Snatches or Squat Snatches….your goal for the future is a heavyish Squat Snatch.
Then:
AMRAP 12 Minutes:
8 Power Snatch 95/65
14 Wall Ball 20/14

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Thursday September 14, 2017

Workout of the Day:
Complete as many rounds as possible in 14 minutes of:
Run 200 meters
9 Pull-ups
13 Box Jumps (24/20)

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Wednesday September 13, 2017

Workout of the Day:
Deadlift 3-3-3-3-3
Then:
7 Rounds for Time:
7 Deadlift (225/155)
7 Handstand Pushups
14 Air Squat

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Tuesday September 12, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Clean & Jerk x 2 reps (touch and go).
Then:
21-15-9 reps for time of:
Clean & Jerk (135/95)
Toes to Bar

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Monday September 11, 2017

Workout of the Day:
For Time:
Row 1000 Meters
Then:
Not For Time:
Run 1.5 Miles
150 Double Unders
Run 1 Mile
100 Double Unders
Run 800 meters
50 Double Unders

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Saturday September 9, 2017

Reminder: If you are not participating in the Challenge, come join us for Open Gym from 7:30-9:00 A.M. Please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.

Fall Challenge Workout:
“Fight Gone Bad!“
 Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset […]

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Friday September 8, 2017

Workout of the Day:
On the minute every minute for 8 minutes: Power Clean x 2 reps.
Then:
Complete as many rounds as possible in 18 minutes of:
5 Push Press 115/75
7 Hang Power Cleans 115/75
9 Toes to Bar

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