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Wednesday May 16, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Squat Clean Thrusters x 2 reps
Then:
18-15-12-9-6-3 reps for time:
Squat Clean Thruster (95/65)
Burpee Over Barbell

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Tuesday May 15, 2018

Workout of the Day:
Bench Press 5-5-5-5-5 @60-65% of 1RM
Then:
“Push-Up Helen”
Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Push-Ups

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Monday May 14, 2018

Workout of the Day:
For time:
60 Calorie Row
50 Push Jerk (95/65)
40 Knees to Elbow
30 Hang Squat Cleans (95/65)
20 Handstand Push-ups
100 Double Unders
Run 800 Meters

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Saturday May 12, 2018

Reminder: Due to the Olympic Lifting Camp, the gym will be Closed.

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Friday May 11, 2018

Workout of the Day:
For Time:
50 Air Squats
10 Bar Muscle-ups
40 Sit-ups
40 Air Squats
8 Bar Muscle-ups
30 Sit-ups
30 Air Squats
6 Bar Muscle-ups
20 Sit-ups
20 Air Squats
4 Bar Muscle-ups
10 Sit-ups

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Thursday May 10, 2018

Workout of the Day:
On the minute every minute for 7 minutes: Power Clean x 2 reps at 50-70% of your max.
Then:
AMRAP in 12 minutes of:
3 Power Cleans 225/155
30 Double unders
Run 200 meters

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Wednesday May 9, 2018

Workout of the Day:
For time:
Run 400 meters
42 Weighted Walking Lunges
21 Burpees
Run 400 meters
30 Weighted Walking Lunges
15 Burpees
Run 400 meters
18 Weighted Walking Lunges
9 Burpees

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Tuesday May 8, 2018

Workout of the Day:
As many rounds and reps as possible in 7 minutes:
3 Wall Ball (20/14)
3 Pull-ups
6 Wall Ball
6 Pull-Ups
9 Wall Ball
9 Pull-Ups
Etc.
-Rest 5 Minutes –
As many rounds and reps as possible in 7 minutes:
3 Power Snatches 95/65
3 Toes-to-Bar
6 Power Snatches
6 Toes-to-Bar
9 Power Snatches
9 Toes-to-Bar
Etc.

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Monday May 7, 2018

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
“Jack”
As many rounds as possible in 20 minutes of:
10 Push Press (115/75)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)

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Saturday May 6, 2018

Workout of the Day:
Just a reminder that we will be running two workouts tomorrow: a beach WOD at Governor’s Beach at 8am and our normal gym WOD at 9am!
Beach Workout:
50 Walking Lunges
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
50 Walking Lunges
Gym Workout:
In teams of two, one partner working at a time, complete the following for time:
Run 1 Mile
50 Burpee Box Jump Overs (24/20)
50 Power Cleans (115/75)
50 Push Jerks (115/75)
50 Back […]

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