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Archive | November, 2018

Wednesday November 14, 2018

Workout of the Day:
On a running clock for 18 minutes, complete:
Four Rounds of:
10 Overhead Squats (115/75)
30 Double Unders
16 Toes-to-Bar
Then, in the remaining time, work up to a heavy 3-Rep Front Squat
Score is time and weight
*Front Squat must be cleaned from the floor.

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Tuesday November 13, 2018

Workout of the Day:
Bench Press 10-5-3-1-1-1
Then:
For Time:
Run 800 meters
Then:
5 Rounds for Time:
10 Power Cleans (135/95)
15 Push-Ups
*You will have 3 scores today.

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Monday November 12, 2018

Reminder: Our Holiday Hours are Open Gym 8am to 10am Only
Workout of the Day:
Four Rounds for Time:
Run 400 Meters
18 Pull-ups
15 Dumbbell Box Step Overs (24/20)
* choose your own load for the box step overs.

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Saturday November 10, 2018

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete the following for time:
Run 800 meters
100 Overhead Lunges 45/25
75 Toes to Bar
50 Burpees
25 Clean & Jerks (155/105)
Run 400 meters

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Friday November 9, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Power Snatch x 2 reps.

Then:

As many rounds as possible in 14 minutes:

Run 200 meters
5 Deficit Handstand Push-Ups
5 Power Snatches (115/75)

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Thursday November 8, 2018

Workout of the Day:
For Time:

18 Squat Cleans 95/65
6 Burpee Muscle-Ups
15 Squat Cleans
5 Burpee Muscle-Ups
12 Squat Cleans
4 Burpee Muscle-Ups
9 Squat Cleans
3 Burpee Muscle-Ups
6 Squat Cleans
2 Burpee Muscle-Ups
3 Squat Cleans
1 Burpee Muscle-Up

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Wednesday November 6, 2018

Workout of the Day:
Tabata Row
Rest 1 minute
Tabata Toes to Bar
Rest 1 minute
Tabata Wall Ball 20/14
Rest 1 minute
Tabata Double unders
Rest 1 minute
Tabata Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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Tuesday November 6, 2018

Workout of the Day:
Back Squat: 5-5-5-5-5 @ 60-65% of 1RM
Then:
7 Rounds for Time:
8 Hang Power Cleans (115/75)
7 Push Jerks (115/75)
6 Back Squats (115/75)

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Monday November 5, 2018

Workout of the Day:
Warm Up:
Run 400 Meters
2 Minutes of Strict Pull-Ups
Then:

As many rounds as possible in 20 minutes:

5 Chest to Bar Pull-Ups
10 Hand Release Push-Ups
15 Weighted Sit-Ups

*choose your own load for the weighted sit-ups.

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Saturday November 3, 2018

Reminder: Due to the Rowing 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, alternate sets to complete 4 EACH of:
15 Calorie Row or 200 meter Run
20 Barbell Thrusters
25 Kettlebell Swings

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