Monday, February 24, 2020

Garrett

Workout of the Day

A.
Back Rack Reverse Lunge
Every 3 minutes, for 5 sets: 10 reps

After each set: 10 sandbag squats

B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Masters: 85/55, 20/16
Rx+ 155/105, 30/24

Last done: January 2019

 

Lauren

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
Every 7 minutes, for 28 minutes (4 rounds):
Round 1: 40/30 Calorie Assault Bike + 100 Alt DB Hang Clean and Jerk (50 / 35)
Round 2: 40/30 Calorie Row + 100 Toes to Bar
Round 3: 40/30 Calorie Assault Bike + 100 Dealifts (155 / 105)
Round 4: 40/30 Calorie Row + 100 Burpees

If you finish the 100 reps, rest until the next 7 minute mark.

If you do not finish the 100 reps, treat it as a 7 minute AMRAP

Friday, February 21, 2020

Liz and Medium Mike

Workout of the Day

A.
Every 12 minutes, for 36 minutes (3 rounds):
500m Row
400m Run
30 Kettlebell Swings
20 Thrusters
10 Bar Muscle-ups

Rx+ 70/53, 115/75, ring muscle-ups

Thursday, February 20, 2020

Kav

Workout of the Day

A.
Clean
3-3-3-3-3-3 squat cleans

start light and build by feel

B.
Every minute, for 10 minutes:
3 power cleans
max box jumps (24 / 20)

Score is total box jumps

Masters: 20/16
Rx+ 215/135, 100+ bj reps

Wednesday, February 19, 2020

Wes

BLOOD DONORS: THANK YOU. Thank you for taking the time out of your busy day to give blood. Imagine someone you love gets hurt and needs blood to survive, but due to the low reserves of blood our country currently has, they are unable to give you any blood. 
Well, the blood you donated has likely made the above scenario unlikely for a few lucky souls. 
We donated enough blood to save up to 75 lives! THANK YOU. And thank you to Kristine Z. for organizing it!

Workout of the Day

A.
For time:
24-16-8 rep rounds of:
Ski Erg Calories
Pull-ups

B.
For time:
24-16-8 rep rounds of:
Assault Bike Calories
Pistols Squats

Masters: Box Step-ups (24 / 20)
Rx+ 30-20-10 rep rounds, chest to bar, vest

Tuesday, February 18, 2020

Leanne

Workout of the Day

A.
Push Press
1-1-1-1-1-1-1
Starting light, build to a 1RM

B.
For time:
12-9-6 rep rounds of:
Burpees Over Bar
Shoulder to Overhead (145 / 100)

Rest exactly 3 minutes, then:

6-9-12 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar

Masters: burpees, 95 / 65
Rx+ 15-12-9/9-12-15 Bar facing burpees, 185 / 125

Repeat from 1/22/2019

Saturday, February 15, 2020

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
3000m/2500m Row
150 Squats (50 BS, 50 FS, 50 OHS)
75 Burpee Box Jump Overs

Load on BS: 135/95
Load on FS: 115/75
Load on OHS: 95/65

Masters:
95/65, 75/55, 55/35

Friday, February 14, 2020

Josiah

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
18/13 Calories on Assault Bike
14 Pistol Squats
10 Bench Presses
6 Devil Presses

Rx+ weight vest, 195/115, 50s/35s, + 3/2 RMU

Thursday, February 13, 2020

Wendi

Workout of the Day

A.
Snatch
5 sets of 3 at ~75%

After each set:
SKI ERG MAX WATTAGE

B.
AMRAP in 12 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of:
Toes to Bar
Hang Power Snatch

At minute 0:00 Ski 25/20 calories
At minute 4:00 Ski 20/15 calories
At minute 8:00 Ski 15/10 calories

Score is total reps

***Pick up where you left off each round on the TTB and Snatches***

Masters: Calories for men 22-18-13 Calories for women 18-12-8
Rx+ 115/75