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Archive | December, 2018

Monday December 31, 2018

Workout of the Day:
Reminder: Holiday Hours-OPEN GYM from 8am to 10am only.
As many rounds as possible in 15 minutes of:
5 Strict Pull-ups
8 Hang Power Cleans 135/95
Run 200 Meters

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Saturday December 29, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Row or Run 2000 meters
60 Power Cleans (115/75)
60 Shoulder to Overhead (115/75)
60 Back Squats (115/75)

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Friday December 28, 2018

Workout of the Day:
3 Rounds:
1 Minute of Row (Calories)
1 Minute of Wall Ball Shots (20/14)
1 Minute of Burpee Pull-ups
1 Minute of Power Snatches (75/55)
1 Minute of Hand Release Push-ups
Rest 1 Minute Between Rounds.  Score is total reps.

 

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Thursday December 27, 2018

Workout of the Day:
Every minute on the minute for 7 minutes: Squat Clean Thruster x 2 reps.
Then:
4 Rounds for Time:
Run 400 Meters
15 Squat Clean Thrusters (95/65)
12 Toes-to-Bar

 

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Wednesday December 26, 2018

Reminder: GYM CLOSED TODAY due to Boxing day. See you Thursday for our regularly scheduled classes.

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Tuesday December 25, 2018

Merry Christmas!!!

Reminder: The gym will be CLOSED today for Christmas.

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Monday December 24, 2018

REMINDER: Holiday hours for today are OPEN GYM from 8am to 10am only.
Workout of the Day:
For time:
Camana Bay Hill Run (1080 meters)
50 Box Jumps
50 Pull-ups
50 Wall Ball Shots 20/14

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Saturday December 22, 2018

Workout of the Day:
“12 Days of Christmas”
For time just like the song:
1 Hang Power Snatch (95/65)
2 Power Clean (95/65)
3 Deadlift (95/65)
4 Thruster (95/65)
5 Burpees
6 Pull ups
7 KBS (53/35)
8 Box Jump (24/20)
9 Double Unders
10 Push Ups
11 Wall Ball (20/15)
12 Toes To Bar
Just as the song goes: 1 Hang Power Snatch; 2 Power Clean, 1 Hang Power Snatch; 3 Deadlift, 2 Power Clean, 1 Hang Power Snatch; 4 Thruster, 3 Deadlift, 2 Power Clean, 1 Hang Power Snatch; 5 Burpees, 4 Thrusters….

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Friday December 21, 2018

Workout of the Day:
Every Minute on the minute for 7 minutes:
Hang Power Snatch + Overhead Squat + Power Snatch
Then:
For Time:
30 Power Snatches (75/55)
800 Meter Run
60 Thrusters (75/55)
800 Meter Run
30 Power Snatches (75/55)

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Thursday December 20, 2018

Workout of the Day:
For time:

20 Toes-To-Bar
25 KB Swings 53/35
15 Push-ups
16 Toes-to-Bar
20 KB Swings 53/35
12 Push-ups
12 Toes-to-Bar
15 KB Swings 53/35
9 Push-ups
8 Toes-to-Bar
10 KB Swings 53/35
6 Push-ups
4 Toes-to-Bar
5 KB Swings 53/35
3 Push-ups

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