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Friday October 20, 2017

Workout of the Day:
5 Rounds for time:
Run 400 meters
7 Squat Cleans 135/95
14 Pull-ups

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Thursday October 19, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
25 Push-ups
Then:
5 Rounds for time of:
16 1 Arm Alternating Dumbbell Snatches
10 Burpees
20 Box Jumps 24/20

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Wednesday October 18, 2017

Workout of the Day:
“Warm Up”
Run 400 meters
25 Wall Ball Shots
Then:
On the minute every minute for 6 minutes: Shoulder Press x 3 reps.
Then:
For time:
20 Thrusters 95/65
50 Sit-ups
15 Thrusters
30 Toes to Bar
10 Thrusters
50 Sit-ups

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Tuesday October 17, 2017

Workout of the Day:
“Helen”
3 Rounds for time of:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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Monday October 16, 2017

Workout of the Day:
Every minute on the minute for 8 minutes: 1 Squat Clean + 1 Front Squat + 1 Jerk
Then:

As many rounds as possible in 16 minutes of:

4 Power Cleans (135/95)
6 Front Squats (135/95)
4 Push Press (135/95)

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Saturday October 14, 2017

Workout of the Day:
In teams of 2, with one partner working at a time, complete the following for time:
70 Burpees
60 Power Cleans (115/75)
50 Box Jump Overs (24/20)
40 Overhead Squats (115/75)
Run 400 Meters as a team

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Friday October 13, 2017

Workout of the Day:
Deadlift 3-3-3-3-3
Then:
4 Rounds For Time:
10 Deadlifts 205/135
25 Air Squats
10 Handstand Push-ups

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Thursday October 12, 2017

Workout of the Day:
3 Rounds for time:
Run 800 meters
12 Bar Muscle-ups
*sub will be 25 Pull-ups per round.

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Wednesday October 11, 2017

Workout of the Day:
For Time:
Row 1000 Meters
100 Double Unders
50 Wall Ball Shots (20/14)
30 Power Snatches (95/65)
25 Toes to Bar

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Tuesday October 10, 2017

And the winners of the Fall Challenge are….Tracy Kay and Shelley White!! Congrats to everyone that tackled the Fall Challenge and all the amazing results.

Workout of the Day:
7 Rounds for Time:
9 Kettlebell Deadlifts (53/35)
9 Push-ups
6 Push Jerks (135/95)

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