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Archive | June, 2018

Saturday June 30, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 rounds each of:
10 Deadlifts 225/155
10 Burpees over the barbell
10 Toes to Bar

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Friday June 29, 2018

Workout of the Day:
For Time:
Row 50 Calories
Then:
5 Rounds of:
12 Weighted Box Step Overs 24/20 inch
6 Power Cleans 155/105
12 Wall Ball Shots 20/14
*choose your own load for the weighted step overs.

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Thursday June 28, 2018

Workout of the Day:
Five Rounds for Time:

9 Front Squat (135/95)
30 Double Unders
15 Pull-ups

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Wednesday June 27, 2018

Workout of the Day:
Bench Press: 3-3-3-3-3
Then:
For Time:
Run 1 Mile
100 Push-Ups
Run 800 Meters
75 Sit-Ups
Run 400 Meters
50 Burpees

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Tuesday June 26, 2018

Workout of the Day:
3 Rounds, 1 Minute at each station:
Row (Calories)
Push Press (75/55)
Box Jumps (24/20)
Wall Ball (20/14)
Chest to Bar Pull-Ups
Rest 1 Minute between rounds
Score is total reps.

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Monday June 25, 2018

Workout of the Day:
Warm Up:
Take 12 Minutes to work up to a heavish power snatch.
Then:
“Randy”
For Time:
75 Power Snatches (75/55)

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Saturday June 23, 2018

Reminder: Due to the Olympic Lifting 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 2, with 1 partner working a time, alternate rounds to complete as many rounds as possible in 20 minutes of:
Run 200 Meters
16 Overhead Walking Lunges (45/25)
8 Burpees

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Friday June 21, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: 1 Power Clean + 1 Front Squat + 1 Push Jerk
Then:
Complete as many rounds as possible in 15 minutes of:
1 Squat Clean (205/125)
3 Push Jerk (205/125)
9 Pull-Ups

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Thursday June 21, 2018

Workout of the Day:
Bench Press: 4-4-4-4-4-4
Then:
Four Rounds for Time:
20 Hand Release Push-ups
30 Double Unders
40 Sit-ups

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Wednesday June 20, 2018

Workout of the Day:
Warm-Up:
Run 400 Meters
20 Empty Bar Overhead Squats
Then:
“Nancy”
Five Rounds for Time:
Run 400 Meters
15 Overhead Squats (95/65)

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