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Archive | November, 2017

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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Saturday November 11, 2017

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete 10 rounds total of the following for time:
20 Wall Balls 20/14
15 Box Jumps 24/20
15 One-Arm, Alternating Dumbbell Snatches

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Friday November 10, 2017

Workout of the Day:
Push Press 3-3-3-3-3
Then:
5 Rounds for time:
12 Pull-ups
25 Sit-ups
12 Push Press 95/65

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Thursday November 9, 2017

Workout of the Day:
Every Minute on the Minute for 8 minutes:  1 Power Clean + 1 Front Squat
Then:
As many rounds as possible in 14 minutes of:
Run 200 Meters
3 Power Cleans (225/155)
5 Front Squats (225/155)

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Wednesday November 8, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
20 Strict Pull-ups
Then:
For Time:
50 Double Unders
20 Handstand Push-Ups
50 Double Unders
15 Handstand Push-Ups
50 Double Unders
10 Handstand Push-Ups
50 Double Unders
5 Handstand Push-Ups

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