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Tuesday February 13, 2018

Workout of the Day:
Bench Press 5-5-5-5-5
Then:
4 Rounds for Time:
Run 400 Meters
12 Push Jerks (135/95)

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Monday February 12, 2018

Workout of the Day:
Front Squat: 10-5-3-1-1-1-3-5-10
Then:
5 Rounds for time:
7 Front Squats 135/95
7 Box Jump Overs 24/20 inch
7 KB Swings 70/53

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Saturday February 10, 2018

Reminder: Due to the Pull-up 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 as many rounds as possible in 12
Minutes of:
8 Chest-to-Bar Pull-Ups
8 Deadlifts (225/155)

 

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Friday February 9, 2018

Workout of the Day:
Back Squat 2-2-2-2-2 @ 80-85% of 1 RM
Then:
3 Rounds:
1 Minute of Wall Balls 20/14
1 Minute of Burpee Box Jumps 24/20
1 Minute of Hang Squat Snatch 75/55
1 Minute of Toes-To-Bar
1 Minute of Rowing (Calories)
-Rest 1 Minute-
*Score is total reps

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Thursday February 8, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Thrusters x 2 reps.
Then:
5 Rounds for Time:
7 Thruster (135/95)
20 Kettlebell Swings (53/35)

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Wednesday February 7, 2018

Workout of the Day:
4 Rounds for Time:
Run 200 Meters
15 Hang Power Cleans (95/65)
35 Double Unders

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Tuesday February 6, 2018

Workout of the Day:
“Yeti”
For time:
25 Pull-ups
10 Muscle-ups
1.5-Mile Run
10 Muscle-ups
25 Pull-ups
or
For time:
35 Pull-ups
1.5-Mile Run
35 Pull-ups

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Monday February 5, 2018

Workout of the Day:
Recovery Front Squats 5-5-5-5-5 @55-60%
Then:
“Push”
For Time:
21-15-9
Handstand Push-ups
Push Press (135/95)

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Saturday February 3, 2018

Workout of the Day:
In teams of 2, with 1 partner working at a time, complete 5 rounds each for time:
8 Power Snatch (115/75)
30 Double Unders
8 Burpees

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Friday February 2, 2018

Workout of the Day:
Back Squats 3-3-3-3-3 @ 70-75% of 1RM
Then:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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