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Archive | February, 2019

Monday February 18, 2019

Workout of the Day:
On the minute every minute for 8 minutes: Clean and Jerk x 2 reps.
Then:
21-15-9 reps for time of:
Power Clean and Jerks 95/65
Pull-ups

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Saturday February 16, 2019

Reminder: Due to the Clean and Jerk 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, with one partner working at a time, complete the following for time:
Row 2000 Meters
50 Deadlifts (185/125)
50 Burpee Box Jump Overs (24/20)
50 Front Squats (95/65)
Run 1 Mile

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Friday February 15, 2019

Workout of the Day:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Pull-ups
Power Snatch 95/65
Burpees

 

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Thursday February 14, 2019

Workout of the Day:
3 Rounds For Time of:
Run 800 meters
100 Double-unders
50 Walking Lunges
15 Toes to Bar

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Wednesday February 13, 2019

Workout of the Day:
In front of a clock set for 12 minutes with a 135/95-lb. barbell:
1 Minute of Power Cleans
1 Minute of Jerks
2 Minutes of Power Cleans
2 Minutes of Jerks
3 Minutes of Power Cleans
3 Minutes of Jerks
*Score is total reps.

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Tuesday February 12, 2019

Workout of the Day:
Shoulder Press 3-3-3-3-3 at 80% of 1RM
Then:
5 Rounds for time:

20 KB Swings 53/35
20 Box Jumps 24/20
20 Sit-ups

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Monday February 11, 2019

Workout of the Day:
3 Rounds for Time:
15 Squat Cleans 115/75
8 Muscle ups
Run 800 meters

 

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Saturday February 9, 2019

Workout of the Day:
Beach Workout:
Swim 50 meters
25 Burpee Broad Jumps
Swim 50 meters
50 Sit-ups
Swim 50 meters
75 Squats
Swim 50 meters
200 meter Soft sand run
Class Workout:
In teams of two, with one partner working at a time, complete the below for time:
Row 100 Calories or Run 1 mile
80 Wall Ball Shots 20/14
70 Push-ups
60 KB Swings 53/35
40 Power Cleans 115/75

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Friday February 8, 2019

Workout of the Day:
Tabata Row
Rest 1 minute
Tabata Weighted Step-up (choose load)
Rest 1 minute
Tabata Push Press 75/55
Rest 1 minute
Tabata Double unders
Rest 1 minute
Tabata Sit-up
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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Thursday February 7, 2019

Workout of the Day:
For Time:
Run 1080 meters (Camana Bay Hill Run)
Then:
3 Rounds of:
12 Deadlifts 245/165
15 Burpees
50 Air Squats

 

 

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