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Archive | December, 2017

Saturday December 30, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Row or Run 2000 meters
60 Power Cleans (135/95)
60 Shoulder to Overhead (135/95)
60 Back Squats (135/95)

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Friday December 29, 2017

Workout of the Day:
3 Rounds:
1 Minute of Row (Calories)
1 Minute of Wall Ball Shots (20/14)
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches (75/55)
1 Minute of Hand Release Push-ups
Rest 1 Minute Between Rounds.  Score is total reps.

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Thursday December 28, 2017

Workout of the Day:
Deadlift: 3-3-3-3-3
Then:
Five Rounds for Time:
8 Deadlifts (225/155)
12 Chest-to-Bar Pull-Ups

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Wednesday December 27, 2017

Workout of the Day:
Every minute on the minute for 7 minutes: Squat Clean Thruster x 2 reps.
Then:

Four Rounds for Time:

Run 400 Meters
15 Squat Clean Thrusters (95/65)
12 Toes-to-Bar

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Tuesday December 26, 2017

Reminder: GYM CLOSED TODAY due to Boxing day. See you Wednesday for our regularly scheduled classes.

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Monday December 25, 2017

Merry Christmas!!!
Reminder: The gym will be CLOSED today for Christmas.

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Saturday December 23, 2017

Workout of the Day:
“12 Days of Christmas”
For time just like the song:
1 Hang Power Snatch (95/65)
2 Power Clean (95/65)
3 Deadlift (95/65)
4 Thruster (95/65)
5 Burpees
6 Pull ups
7 KBS (53/35)
8 Box Jump (24/20)
9 Double Unders
10 Push Ups
11 Wall Ball (20/15)
12 Toes To Bar
Just as the song goes: 1 Hang Power Snatch; 2 Power Clean, 1 Hang Power Snatch; 3 Deadlift, 2 Power Clean, 1 Hang Power Snatch; 4 Thruster, 3 Deadlift, 2 Power Clean, 1 Hang Power Snatch; 5 Burpees, 4 Thrusters….
*Compare […]

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Friday December 22, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Power Snatch + Overhead Squat
Then:
For Time:
20 Hang Power Snatches (95/65)
20 Burpees Over Barbell
20 Squat Snatches (95/65)
20 Burpees Over Barbell
20 Hang Squat Snatches (95/65)

 

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Thursday December 21, 2017

Workout of the Day:
AMRAP in 8 minutes of:
14 Weighted Step ups (choose your own weight)
7 Strict High Knees
Rest 2 minutes
AMRAP in 8 minutes of:
8 Air Squats
8 Burpees
Rest 2 minutes
AMRAP in 8 minutes of:
4 Strict Pull-ups
20 Double unders

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Wednesday December 20, 2017

Workout of the Day:
Back Squat 5-5-5-5-5 @65-70% of 1 Rep Max
Then:
As many rounds as possible in 17 Minutes:
20 Kettlebell Swings (53/35)
25 Sit-ups
15 Hand Release Push-ups

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