Monday, July 13, 2020

Workout of the Day

A.
Back Squat Clusters
Three rounds of:
4.4.4.4 at 60-70%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 16 Bulgarian split squats (8 each leg)

B.
AMRAP in 11 minutes of:
10 Kettlebell Swings (53/35)
9 Toes to Bar
8 Goblet Squats (53/35)

Masters: 35/26
Rx+ KB snatch 70/53 (5 each arm), KB overhead squat (4 each arm)

Saturday, July 11, 2020

Bo & Nick & Bo

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
140/115 Calories on Rower
120 Alt DB Snatches (50 / 35)
100 Wall-Balls (20 / 14)
800m Run w Med-Ball
60 Deadlifts (205 / 125)
40 Burpee Box Jump Overs (24 / 20)

Masters: 120/100 cals, 35/20 dbs, 14/10 wb, 165/110 dl, 20/16 bbjo
Rx+ 60/40, 30/20, 245/155


Or, working solo, complete:
70 cals
60 dbs
50 wb
400m run w med-ball
30 dl
20 bbjo

Friday, July 10, 2020

Workout of the Day

A.
Bench Press + Ski Erg
For 20 minutes:
Min 1: 6 bench press + max calories on ski erg
Min 2: rest

Starting light on the bench, build to something challenging

B.
Against a 10 minute clock, complete the following:
1000/900m ski
50 thrusters (45 / 35)
then, with remaining time:
max chest to bar pull-ups

Rx+ 95/65

Thursday, July 9, 2020

Workout of the Day

A.
For time:
50-40-30-20-10 rep rounds of:
Assault Bike Calories
Kettlebell Swings
Abmat Butterfly Sit-ups

Ladies: 38-30-23-14-8 calories 

Rx+ 70/53

Monday, July 8, 2020

Sarah

Workout of the Day

A.
Power Snatch
Every minute, for 10 minutes:
3 power snatches

Keep all sets between 65-75%

B.
Three rounds for time:
400m run
21 wall-balls
12 hang power snatches

Rx+ 30/20, 155/105

Tuesday, July 7, 2020

Chad

Workout of the Day

A.
Push Press Clusters
Three sets of:
4.4.4.4 at 60-70%

Rest 30 seconds between clusters, 3 minutes between sets

**Take from floor**

In the “rest” portion, complete 1 max unbroken set of bent over rows (at push press weight)

B.
AMRAP in 12 minutes of:
24 Double-Unders
12 Toes to Bar
24 Double-Unders
12 Shoulder to Overhead

Rx+ unbroken on everything, 135/95, 4+ rounds

Monday, July 6, 2020

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
4.4.4.4 at 60-70%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 16 Bulgarian split squats (8 each leg)

B.
For time:
20-18-16-14-12 Box Jumps
10-8-6-4-2 Box Step Overs w DBs in Farmers Carry Position
5-4-3-2-1 Devil Thrusters

Rx+ 24/20, front rack step overs, 70s/50s

Saturday, July 4, 2020


Because we want to encourage social distancing, we have two classes today.

8 AM and 9 AM.

Because “Murph” is a long workout, we will start it immediately on the hour, so please arrive early so you can warm up and get yourself ready and be ready to go at either 8 AM or 9 AM.

Oh, and please RSVP!


Workout of the Day

Choose one of the following:

***If you want to come and do a version of “Murph” but none of the variations below works for you, consult with me (Evan) before starting and we will come up with something appropriate.

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.
If you have a vest, wear it.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

Friday, July 3, 2020

ANNOUNCEMENTS:
1) As planned and announced mid-May, we will be doing “Murph” this Saturday. Two heats: 1st at 8 AM, 2nd at 9 AM. Hope to see you there! Good start to your Independence Day.

2) PHASE 2: a few of you have asked about whether or not we will have to close down because Mayor Cooper has put the city back in Phase 2. The answer is: no, virtually nothing changes for us. Gyms are allowed to open at 50% capacity. We have been functioning at less than half capacity this entire time, and we will continue to do our part is slowing the spread of COVID and keeping our members fit and healthy. All we ask is that you do your part, which is:

3) wash your hands often, keep your distance, wipe everything down before and after use, and stay healthy – exercise, eat well, sleep lots, get sunshine, limit stress!

PS – if you want to wear a mask while in our facility, no judgments. But, according to the mandate, because we have WAY more than 6 feet between people, and we are partaking in strenuous physical activity, it is not required to wear one while exercising.

Workout of the Day

A.
Min 0:00-5:00
30 Calories on Assault Bike
30 Handstand Push-ups

Min 5:00-9:00
20 Calories on Assault Bike
20 Handstand Push-ups

Min 9:00-12:00
10 Calories on Assault Bike
10 Handstand Push-ups

Then, at minute 20:00, complete:

B.
30-20-10 rep rounds for time of:
Burpees over the DB
Alternating DB Snatches + Push Press

Thursday, July 2, 2020

Ale

ANNOUNCEMENTS:
1) As planned and announced mid-May, we will be doing “Murph” this Saturday. Two heats: 1st at 8 AM, 2nd at 9 AM. Hope to see you there!
2) Friendly reminder to wash your hands often, wipe everything down before and after use, and stay healthy – exercise, eat well, sleep lots, get sunshine, limit stress!

Workout of the Day

A.
Power Clean
Every minute, for 10 minutes:
3 power cleans

B.
AMRAP in 10 minutes of:
20 Wall-Balls (20/14)
10 Hang Power Cleans (135/95)

Masters: 14/10, 95/65