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Archive | December, 2017

Tuesday December 19, 2017

Workout of the Day:
For time:
21 Bar Muscle-ups
Run 800 meters
15 Bar Muscle-ups
Run 400 meters
9 Bar Muscle-ups
Run 200 meters
*subs: Chest to Bar Pull-ups 21-15-9, Strict Pull-ups 21-15-9, Kipping Pull-ups 30-25-15.

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Monday December 18, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: Hang Squat Clean x 2 reps.
Then:
Set a clock for 12 minutes and, with a 135-lb./95-lb. barbell, complete:
1 minute of hang squat cleans
1 minute of push jerks
2 minutes of hang squat cleans
2 minutes of push jerks
3 minutes of hang squat cleans
3 minutes of push jerks

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Saturday December 16, 2017

Workout of the Day:
In teams of two, with one partner working at a time, alternate movements to complete ten rounds
total of:
Run 400 Meters
10 Deadlifts (185/125)
30 Air Squats

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Friday December 15, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
25 Unbroken Wall Ball Shots
Then:
5 Rounds for Time:
15 Wall Ball Shots 20/14
30 Double Unders
3 Rope Climbs

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Thursday December 14, 2017

Workout of the Day:
For time:
Row 1000 meters
50 Toes to Bar
Run 1000 meters
30 Power Snatches 115/75

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Wednesday December 13, 2017

Workout of the Day:
Push Jerk 5-5-5-5-5
Then:
Five rounds for time of:
45/25 pound Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

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Tuesday December 12, 2017

Workout of the Day:
As many rounds as possible in 14 minutes:
Run 200 meters
7 Hang Power Cleans 155/105
12 Push-Ups

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Monday December 11, 2017

Workout of the Day:
Every minute on the minute for 8 minutes:  Squat Clean x 2 reps @ 60-65% of 1 Rep max.
Then:
21-18-15-12-9-6-3 reps for time of:
Thrusters 65/45
Box Jump Overs

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Saturday December 9, 2017

Reminder: There will be No Open Gym tomorrow. We will still be running our regularly scheduled 9am group class.
 Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Row 2000 Meters
Then:
10 Rounds (total):
10 Power Cleans (135/95)
12 Pull-ups
Then:
Run 1 Mile

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Friday December 8, 2017

Workout of the Day:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings (53/35)
40 Toes To Bar
30 Handstand push-ups or Push-ups

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