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Monday June 26, 2017

Workout of the Day:
For Time:
Back Squat 3-3-3-3-3 (70-80% of 1RM)
Then:
Every minute on the minute for 20 minutes, alternate between the following:
5 L-Pull-ups or 5 Strict Pull-ups or 6 Chest to Bar Pull-ups or 7 Kipping Pull-ups
10 Goblet Squats (GO HEAVY)

 

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Saturday June 24, 2017

REMINDER:  Due to the Snatch Clinic, there will be no Open Gym this morning. We will still be holding our regularly scheduled 9am class.
Workout of the Day:
In teams of two, with one partner working at a time, complete the following:
200 Double-unders
100 Power cleans (115/75)
80 Burpees
200 Air Squats

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Friday June 23, 2017

Workout of the Day:
Every minute on the minute for 10 minutes: Hang Power Cleans x 1-2 Reps.
Then:
5 Rounds for Time:
15 Pull-ups
30 Sit-ups
10 Hang Power Cleans (135/95)

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Thursday June 22, 2017

Workout of the Day:
5 Rounds for reps of:
1 Minute of Box Jumps, 24/20
1 Minute of Wall-Ball shots, 20/14
1 Minute of Rowing (calories)
Rest 1 minute

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Wednesday June 21, 2017

Workout of the Day:
Bench Press 5-5-5-5-5 (work up to a heavyish set of 5)
Then:
“Taylor”
4 Rounds for time:
Run 400 Meters
5 Burpee Muscle-Ups
*sub 10 burpee chest-to-bar pull-ups or 10 burpee pull-ups
If you’ve got a 20-lb vest or body armor, wear it
Compare to April 19, 2016

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Tuesday June 20, 2017

Workout of the Day:
For Time:
60 Toes to Bar
Then:
AMRAP in 10 minutes of:
6 Hang Power Snatches (115/75)
8 Push-ups
Run 200 Meters

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Monday June 19, 2017

Reminder: Holiday Hours-OPEN GYM from 8am to 10am only.
Workout of the Day:
AMRAP in 12 minutes of:
12 Push Press 95/65
12 Burpees
24 Double-unders

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Saturday June 17, 2017

Workout of the Day:
In teams of two, with one partner working at a time, complete five rounds EACH of the following for time:
Run 200 Meters
20 Wall Balls (20/14)
15 Pull-ups

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Friday June16, 2017

Workout of the Day:
Deadlift 3-3-3-3-3 (build to a heavy set of 3)
Then:
Diane
For Time:
21-15-9 reps for time of:
Deadlift (225/155)
Handstand Push-up

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Thursday June 15, 2017

Workout of the Day:
For Time:
Row 1,000 Meters
Then:
Four Rounds (not for time):
Run 400 Meters
30 Double Unders
15 Strict High Knees (slow and controlled)

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