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Archive | February, 2018

Friday February 16, 2018

Workout of the Day:
Back Squat 1-1-1-1-1 @ 90–95% of 1RM
Then:
15 Pull-Ups
50 Double Unders
15 Squat Cleans (135/95)
15 Pull-Ups
50 Double Unders
12 Squat Cleans (155/105)
15 Pull-Ups
50 Double Unders
9 Squat Cleans (185/125)
15 Pull-Ups
50 Double Unders
6 Squat Cleans (225/155)

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Thursday February 15, 2018

Workout of the Day:
AMRAP in 18 Minutes of:
6 Hang Power Snatches 115/75
18 Sit-ups
12 Weighted Step-ups

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Wednesday February 14, 2018

REMINDER: Holiday hours for today are OPEN GYM from 8am to 10am only.
Workout of the Day:
As many rounds as possible in 15 minutes of:

10 Wall Ball (20/14)
10 Toes-to-Bar
10 Push-Ups

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Tuesday February 13, 2018

Workout of the Day:
Bench Press 5-5-5-5-5
Then:
4 Rounds for Time:
Run 400 Meters
12 Push Jerks (135/95)

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Monday February 12, 2018

Workout of the Day:
Front Squat: 10-5-3-1-1-1-3-5-10
Then:
5 Rounds for time:
7 Front Squats 135/95
7 Box Jump Overs 24/20 inch
7 KB Swings 70/53

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Saturday February 10, 2018

Reminder: Due to the Pull-up 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 12
Minutes of:
8 Chest-to-Bar Pull-Ups
8 Deadlifts (225/155)

 

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Friday February 9, 2018

Workout of the Day:
Back Squat 2-2-2-2-2 @ 80-85% of 1 RM
Then:
3 Rounds:
1 Minute of Wall Balls 20/14
1 Minute of Burpee Box Jumps 24/20
1 Minute of Hang Squat Snatch 75/55
1 Minute of Toes-To-Bar
1 Minute of Rowing (Calories)
-Rest 1 Minute-
*Score is total reps

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Thursday February 8, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Thrusters x 2 reps.
Then:
5 Rounds for Time:
7 Thruster (135/95)
20 Kettlebell Swings (53/35)

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Wednesday February 7, 2018

Workout of the Day:
4 Rounds for Time:
Run 200 Meters
15 Hang Power Cleans (95/65)
35 Double Unders

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Tuesday February 6, 2018

Workout of the Day:
“Yeti”
For time:
25 Pull-ups
10 Muscle-ups
1.5-Mile Run
10 Muscle-ups
25 Pull-ups
or
For time:
35 Pull-ups
1.5-Mile Run
35 Pull-ups

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