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Archive | June, 2018

Tuesday June 19, 2018

Workout of the Day:
“Warm Up”
Take 10 minutes and work up to a Heavy Power Clean
Then:
21-15-9 reps for time:
Power Clean (135/95)
Burpees Over Bar
Toes to Bar

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Monday June 18, 2018

Workout of the Day:
Back Squat: 3-3-3-3-3
Then:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots (20/14)
15 kettlebell swings (53/35)

 

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Saturday June 16, 2018

Workout of the Day:
In teams of two, one partner working at a time, complete the following for time:

Row 2000 Meters or Run 1 Mile
60 Power Cleans (115/75)
60 Burpee Box Jump (24/20)
60 Strict High Knees
60 Front Squats (115/75)
Run 1 Mile

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Friday June 15, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Squat Clean Thrusters x 2 reps.
Then:
7 Rounds for Time:
5 Thrusters (135/95)
3 Muscle Ups

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Thursday June 14, 2018

Workout of the Day:
“Active Recovery”
4 Sets for Times of:
Run 400 Meters
20 Weighted Step-Ups
15 Burpees
Rest 2 minutes.

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Wednesday June 13, 2018

Workout of the Day:
Shoulder Press: 5-5-5-5-5 @ 60-65% of 1RM
Then:
21-18-15-12-9-6-3 reps for time:
Shoulder to Overhead (95/65)
Weighted Sit-up

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Tuesday June 12, 2018

Workout of the Day:
“Badger”
Three Rounds for Time:
Run 800 Meters
30 Squat Cleans (95/65)
30 Pull-Ups

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Monday June 11, 2018

Reminder: Holiday Hours for today are OPEN GYM 8am-10am only.
Workout of the Day:
For Time:

20 Burpees
30 Box Jump Overs (24/20)
40 Hang Power Snatch (75/55)
50 Sit-ups
60 Wall Ball Shots (20/14)
70 Double-unders
Run 800 Meters

 

 

 

 

 

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Saturday June 9, 2018

Workout of the Day:
Beach WOD:
As many rounds as possible in 20 minutes of:
Swim 25 meters
10 Hand-release push-ups
20 Walking Lunges
200 Meter Soft Sand Run
Class WOD:
In teams of two, with one partner working at a time, alternate rounds to complete as many rounds as possible in 18 minutes of:
10 Deadlifts 185/125
15 Sit-ups
15 Box Jumps (24/20)

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Friday June 8, 2018

Workout of the Day:
Bench Press: 5-5-5-5-5
Then:
For time:
50 Burpees
50 Chest to Bar Pull-ups
150 Air Squats

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