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Archive | November, 2017

Thursday November 23, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: 1 Power Clean + 1 Push Press
Then:
For time:
21-15-9 reps for time of:
Power Cleans 135/95
Handstand Push-ups

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Wednesday November 22, 2017

Workout of the Day:
“Active Recovery”
5 Sets for times of:
Run or Row 400 meters
20 Air Squats
40 Double unders
Rest 2 minutes between rounds.

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Tuesday November 21, 2017

Workout of the Day:
Tabata Row
Rest 1 Minute
Tabata Push Press (75/55)
Rest 1 Minute
Tabata Sit-Up
Rest 1 Minute
Tabata Power Snatch (75/55)
Rest 1 Minute
Tabata Burpee
*Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata
score is the total of lowest number reps from each interval.

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Monday November 20, 2017

Workout of the Day:
Front Squat 3-3-3-3-3 at 70-75% of 1 Rep Max
Then:
3 Rounds for Time:
Run 800 Meters
30 Wall Ball Shots
25 Pull-ups

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Saturday November 18, 2017

Workout of the Day:
In teams of two, with one partner working at a time, alternate rounds to complete five rounds each of the following:
9 Toes to Bar
8 Push Jerks (115/75)
7 Burpees

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Friday November 17, 2017

Workout of the Day:
“McGhee“
Complete as many rounds as possible in 30 minutes of:
275/185 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24/20 inch box

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Thursday November 16, 2017

Workout of the Day:
“Active Recovery”
Row 1000 meters
Rest 3 minutes
Then:
4 Rounds of:
20 Weighted Step ups (choose load)
20 Air Squats
15 Burpees
Rest 3 minutes
Then:
Run 1000 meters

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Wednesday November 15, 2017

Workout of the Day:
For Time:
Run 1 Mile
50 Kettlebell Swings (53/35)
40 Chest-To-Bar Pull-Ups
30 Hang Power Snatches (75/55)
100 Double Unders

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Tuesday November 14, 2017

Workout of the Day:
Take 12 minutes to build to a heavy Thruster
Then:
Every minute on the minute for 20 minutes alternate between the following:
Even minute: 5 Thrusters (60% of 1RM or 60% of today’s heaviest)
Odd Minute: 8 Hand-Release Push ups

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Monday November 13, 2017

Reminder: Holiday Hours-OPEN GYM from 8am to 10am only.
Workout of the Day:
As many rounds as possible in 15 minutes of:
5 Strict Pull-ups
10 Hang Power Cleans 115/75
Run 200 Meters

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