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Monday September 10, 2018

Workout of the Day:
Deadlift 3-3-3-3-3
Then:
For Time:
21 Deadlifts (225/155)
Run 400 Meters
15 Deadlifts (225/155)
Run 400 Meters
9 Deadlifts (225/155)
Run 400 Meters

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Saturday September 8, 2018

Reminder: The Gym will be closed today due to the Olympic Weightlifting Competition. Please join us at the ARC at CIS to support the athletes competing. Lifting starts at 9:30am!

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Friday September 7, 2018

Workout of the Day:
On the minute every minute for 10 minutes: Power Clean x 1 rep.
Then:
10-8-6-4-2 reps for time:
Power Clean 135/95
Bar Muscle-ups

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Thursday September 6, 2018

Workout of the Day:
“Running Annie”
For Time:
Run 1 Mile
Then:
50-40-30-20-10 reps of:
Double Unders
Sit-Ups
Then:
Run 1 Mile

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Wednesday September 5, 2018

Workout of the Day:
12 Rounds for Time:
6 Burpee Over Barbell
6 Pull-Ups
6 Squat Cleans (95/65)

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Tuesday September 4, 2018

Workout of the Day:
Every minute on the minute for 8 minutes:  Power Snatch x 1-2 Reps.
Then:
3 Rounds for time:
Run 400 meters
8 Power Snatches 135/95
24 Push-ups

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Monday September 3, 2018

Workout of the Day:
Front Squat 2-2-2-2-2 @ 80-85% of 1RM
Then:
3 Rounds, 1 Minute at each station:
Row (Calories)
Thrusters (95/65)
Toes-to-Bar
Box Jumps (24/20)
Hang Power Clean (95/65)
Rest
*Score is total reps

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Saturday September 1, 2018

Workout of the Day:
In teams of two,with one partner working at a time, complete the following for time:
Run 400 Meters as a team
50 Burpee Pull-Ups
Run 400 Meters as a team
50 Power Cleans (115/75)
Run 400 Meters as a team
50  shoulder to overhead  (115/75)
Run 400 meters as a team
50 Goblet Squats
Run 400 meters a team

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Friday August 31, 2018

Workout of the Day:
Bench Press 5-5-5-5-5
Then:
Five Rounds for Time:
25 Kettlebell Swings (53/35)
12 Weighted Push-Ups (45/25)

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Thursday August 30, 2018

Workout of the Day:
Warm Up:
As many rounds as possible in 5 minutes:
Run 100 meters
30 Double Unders
Then:
As many rounds as possible in 12 minutes:
10 Hang Power Snatch (95/65)
30 Double Unders
10 Chest-to-Bar Pull-Ups

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