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Thursday December 14, 2017

Workout of the Day:
For time:
Row 1000 meters
50 Toes to Bar
Run 1000 meters
30 Power Snatches 115/75

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Wednesday December 13, 2017

Workout of the Day:
Push Jerk 5-5-5-5-5
Then:
Five rounds for time of:
45/25 pound Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.

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Tuesday December 12, 2017

Workout of the Day:
As many rounds as possible in 14 minutes:
Run 200 meters
7 Hang Power Cleans 155/105
12 Push-Ups

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Monday December 11, 2017

Workout of the Day:
Every minute on the minute for 8 minutes:  Squat Clean x 2 reps @ 60-65% of 1 Rep max.
Then:
21-18-15-12-9-6-3 reps for time of:
Thrusters 65/45
Box Jump Overs

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Saturday December 9, 2017

Reminder: There will be No Open Gym tomorrow. 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
Then:
10 Rounds (total):
10 Power Cleans (135/95)
12 Pull-ups
Then:
Run 1 Mile

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Friday December 8, 2017

Workout of the Day:
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings (53/35)
40 Toes To Bar
30 Handstand push-ups or Push-ups

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Thursday December 7, 2017

Workout of the Day:
“Kelly”
Five Rounds for Time:
Run 400 Meters
30 Box Jumps (24/20)
30 Wall Balls (20/14)

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Wednesday December 6, 2017

Workout of the Day:
“Warm Up”
25 Wall Ball Shots
15 Strict Pull-ups
Then:
12-9-6 reps for time of:
255/165-lb. deadlifts
Muscle-ups
or
15-12-9 reps for time of:
185/125-lb. deadlifts
Chest to bar pull-ups

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Tuesday December 5, 2017

Workout of the Day:
Back Squat 3-3-3-3-3
For Time:
50 Double Unders
25 Push Jerks (95/65)
50 Double Unders
20 Push Jerks (95/65)
50 Double Unders
15 Push Jerks (95/65)
50 Double Unders
10 Push Jerks (95/65)
50 Doube Unders
5 Push Jerks (95/65)

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Monday December 4, 2017

Workout of the Day:
Every minute on the minute for 10 minutes: Snatch Practice
Then:
As many rounds as possible in 14 Minutes:
8 Power Snatches (115/75)
Run 200 Meters
12 Power Cleans (115/75)
Run 200 Meters

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