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Archive | January, 2018

Wednesday January 31, 2018

Workout of the Day:
For Time:
Run 800 Meters
30 Back Squat (135/95)
Run 800 Meters
22 Front Squat (115/75)
Run 800 Meters
14 Overhead Squat (95/65)

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Tuesday January 30, 2018

Workout of the Day:
“Warm Up”
Run 400 Meters
20 Strict Pull-ups
Then:
Every minute on the minute for 20 minutes, alternate between the following:
Odd Minutes: 10 Russian Kettlebell Swings (70/53)
Even Minutes: 7 Deficit Push-ups

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Monday January 29, 2018

Workout of the Day:
Front Squat 1-1-1-1-1-1-1 @ 90-95% of 1RM
Then:
“14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60 calorie row
50 toes-to-bars
40 wall-ball shots 20/14
30 cleans 135/95
20 muscle-ups

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Saturday January 27, 2018

Reminder: Due to the Snatch clinic, there will be No Open Gym. 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 as many rounds as possible in 17 minutes of:
5 Thrusters (95/65)
5 Pull-Ups
10 Kettlebell Swings (53/35)

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Friday January 26, 2018

Workout of the Day:
Back Squat 5-5-5-5-5 @ 60-65% of 1RM
Then:
As many rounds as possible in 8 minutes:
8 Hang Power Snatches (95/65)
Run 200 Meters
-Rest 5 Minutes-
As many rounds as possible in 7 minutes:
8 Hang Power Cleans (115/75)
4 Handstand Push-ups

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Thursday January 25, 2018

Workout of the Day:
7 Rounds for Time:
12 Wall Ball (20/14)
30 Double Unders

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Wednesday January 24, 2018

Workout of the Day:
Deadlift 3-3-3-3-3
Then:
Five Rounds for Time:
9 Deadlifts (225/155)
12 Toes to Bar

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Tuesday January 23, 2018

Workout of the Day:
Front Squat 2-2-2-2-2 @ 80-85% of 1RM
Then:
4 Rounds for Time:
Run 400 Meters
7 Clean & Jerks (135/95)
7 Muscle-Ups
*Sub for muscle ups will be 17 Pull-ups per round.

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Monday January 22, 2018

Reminder: Holiday Hours-OPEN GYM from 8am to 10am only.
Workout of the Day:
Four Rounds for Time:
20 Burpees
24 Weighted Step-ups
20 Wall Ball Shots 20/14

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Saturday January 20, 2018

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.
Workout of the Day:
“New Year Challenge WOD”
Tabata Row (Calories)
Tabata Squat Clean (75/55)
Tabata Box Jump (24/20)
Tabata Push Press (75/55)
Tabata Burpees
Eight intervals. Each interval 20 seconds of work, 10 seconds of rest. No rest between movements. Score is total reps.

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