Monday, January 20, 2020

ANNOUNCEMENTS:
1) Super Bowl Partayyyy at the gym on Sunday, February 2nd. Be there! Bring a tasty side, bring a tasty drink, and come watch a team I wish was the Packers, and another team I wish was the Titans!
2) Blood Drive Donation Day is February 17! Mark your calendars.
Here are a couple facts about the need for blood:
-one pint can save up to 3 lives
-every 2 seconds someone needs blood
-less than 38% of the population are eligible to give blood
-you will be donating one pint, only ~10% of your total blood
-people die when they don’t have the blood they need, you can help prevent this

Workout of the Day

A.
Front Squat
Every 4 minutes, for 12 minutes (3 sets):
8 front squats at ~70%
(or 5-20lbs heavier than your last FS session)

After each set: 16 split squats (8 each leg)

B.
For time:
10-8-6-4-2 rep rounds of:
Thruster + Front Rack Lunge*
10 Burpee Deadlifts after each round

*For the Thruster + Front rack lunge, the athlete will perform a thruster, and once the lockout overhead has been established, the athlete will lower it to the front rack position and perform 1 lunge each leg before going into the next thruster.

Rx+ 135/95, OH lunges, 50s/35s

Friday, January 17, 2020

Fight Gone Bad tomorrow (Saturday) at 10 AM sharp…
Even if you’ve got a 3 day a week membership, you can still come to this class, as it will not count towards your attendance.

Workout of the Day

A.
Bench Press
10-10-10-10-10

Build to a heavy set of 10

B.
Four rounds of:
AMRAP in 3 minutes
6 SandBag Cleans
90m Farmers Carry
Max Distance on Rower

Rest 1 min after each round
Rx+ 150/100, 2×70/2×53 KBs

 

Thursday, January 16, 2020

REMINDER: we are doing the infamous workout “Fight Gone Bad” this coming Saturday. Workout starts at 10 AM. We’ve hired a photographer to snap some awesome pics to capture the fun. Please reach out with any questions regarding it.

Workout of the Day

A.
Assault Bike
Every 3 minutes, for 15 minutes:
MAX WATTS!
I promise this will be better than last week.
B.
AMRAP in 15 minutes:
20 Wall-Balls 
60 Double-unders
20 Toes to Bar
Rx+ 30/20

Wednesday, January 15, 2020

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
12/10 calorie ski
8 burpees over the bar
4-2-1 Snatches 
Round 1, 2, 3: complete 4 snatches
Round 4, 5, 6: complete 2 snatches 
Rounds 7, 8, 9, 10: complete 1 snatch 
Rx+ bar facing, squat snatch 

Tuesday, January 14, 2020

Fight Gone Bad this Saturday at 10 AM! Be there!

Workout of the Day

A.
Push Press
Every 3 minutes, for 12 minutes (4 sets):
5 push presses* at ~65%

*3 second pause in the dip, 3 second pause overhead

After each set: 16 Russian Twists w/ 1 second pause

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Strict Handstand Push-ups

Rx+ 20 lb vest

C.
Optional
Three rounds for quality:
30 Russian Swings (heavy)
45 Standing Torso Rotations w KB
60 Flutter Kicks

Monday, January 13, 2020

REMINDER: we are doing the infamous workout “Fight Gone Bad” this coming Saturday. Workout starts at 10 AM. We’ve hired a photographer to snap some awesome pics to capture the fun. Please reach out with any questions regarding it.

Workout of the Day

A.
Front Squat
Every 4 minutes, for 3 sets:
5 pause front squats

After each set: 16 split squats (8/side)

B.
Three rounds for time of:
400m Run
21 Box Jumps (24 / 20)
12 Overhead Squats (135 / 95)

Masters: 20/16 inch, 115 / 75 front squats 
Rx+ 135 / 95 hang squat snatch 

Friday, January 10, 2020

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
15/12 Calories on Rower
10 Toes to Bar
5-3-1 Squat Cleans*

Rounds 1, 2 and 3: 5 squat cleans
Rounds 4, 5, and 6: 3 squat cleans
Rounds 7, 8, 9 and 10: 1 squat clean

Each round will be scored for time
*build in load on cleans

Tuesday, January 7, 2020

Workout of the Day

A.
Push Press
Every 3 minutes, for 12 minutes (4 sets):
8 reps at ~60%

After each set: 20 russian twists

B.
AMRAP in 16 minutes of:
20 Kettlebell Swings
15 Pull-ups
10 Jerks

Rest exactly 60 seconds after each round

Rx+ KB snatch (1o each arm), chest to bar, 155/105