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Archive | March, 2018

Saturday March 31, 2018

Workout of the Day:
In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 15 minutes of:
10 Push-ups
8 Deadlifts (225/155)
30 Sit-ups

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Friday March 30, 2018

REMINDER: Holiday hours for today are OPEN GYM from 8am to 10am only.
Workout of the Day:
For time:
Row 1000 meters
50 Box Jumps
50 Pull-ups
50 Wall Ball Shots 20/14

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Thursday March 29, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Clean & Jerk x 1-2 reps.
Then:
4 Rounds for Time:
Run 400 Meters
10 Clean & Jerks (95/65)
10 Burpee Box Jumps (24/20)

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Wednesday March 28, 2018

Workout of the Day:
Back Squat 3-3-3-3-3 (five second pause at the bottom of each squat)
Then:
4 Rounds for Time:
10 Power Cleans 115/75
8 L-Pull Ups
12 Front Squats 115/75
 *If you cannot L-Pull-up you will perform that hardest version of a pull-up that you can do.  A Coach will be ready to help you with this.

 

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Tuesday March 27, 2018

Workout of the Day:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Burpees
Kettlebell Swings (70/53)
Toes-to-Bar

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Monday March 26, 2018

Workout of the Day:
On the minute every minute for 7 minutes: Squat Snatch 1-2 reps.
Then:
For Time:

Run 1000 Meters
100 Push-Ups
10 Squat Snatch (135/95)

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Saturday March 24, 2018

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete 5 rounds each for time of:
10 Toes to Bar
8 Power Cleans 135/95
15 Box Jumps

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Friday March 23, 2018

Workout of the Day:
Front Squat 3-3-3-3-3-3
Then:
“18.5”
Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest-to-bar pull-ups
6 thrusters 100/65
6 chest-to-bar pull-ups
9 thrusters 100/65
9 chest-to-bar pull-ups
12 thrusters 100/65
12 chest-to-bar pull-ups
15 thrusters 100/65
15 chest-to-bar pull-ups
18 thrusters 100/65
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

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Thursday March 22, 2018

Workout of the Day:

“Active Recovery”
Not for time:
Row 1000 meters
Run 1 mile
100 Double-unders
Remember go as slow or as fast as you want.

 

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Wednesday March 21, 2018

Workout of the Day:
For Time:
30 Handstand Push-ups or Push-ups
40 Pull-ups
50 KB Swings 53/35
60 Sit-ups
70 Burpees

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