Fadi!

Workout of the Day

A.
Back Squat
5-5-5-5-5
15 minutes to establish a 5 rep max

B.
AMRAP in 12 minutes of:
20m Walking Lunges w DB Overhead (50 / 35)
16 Toes to Bar

Masters: 35 / 20
Rx+ 70/53 KB

Whitney C.

Workout of the Day

A.
Teams of two, with only one person working at a time:

From 0:00-10:00:

10 minutes to complete:
60 Chest to Bar
60 Burpee DB Deadlifts
600m Run*

From 10:00-20:00

10 minutes to complete:
50 Toes to Bar
50 Double DB Hang Snatches
500m run*

From 20:00-30:00

10 minutes to complete:
40 Handstand Push-ups
40 Devil Presses (pick weight)
400m Run*

*Both Partners Run

Or, working solo:

Cut everything in half

Bearman

Workout of the Day

A.
Every 5 minutes, for 35 minutes (7 sets):
Minute 1: 150ft Sled Push
Minute 2: Max Sandbag Cleans
Minute 3: Max Kettlebell Thrusters

Rest 2 minutes

5k route (starting and ending at the red flag – FYI there is no actual red flag, it just represents the gym. Someone found that out the hard way last year, haha):
1) Down Oak to Fort Negley
2) Right on Chestnut
3) Right on 8th
4) Right on Demonbreun
5) Right on 4th
6) Right on Oak, finish in the gym

Workout of the Day

A.
Rope Climbs and Progressions
Every minute, for 10 minutes:
1-3 rope climbs

B.
Choose one of the following:
1) Row 5k
2) Run 5k
3) 7/6 Miles on Assault Bike

SO. MANY. PERSONAL RECORDS. I am very proud of each and every one of you for the tremendous effort you’ve all put in lately. I consider myself very fortunate to be able to work with an incredible group of athletes. Thank you.

Workout of the Day

A.
Hang Clean
Every minute, for 12 minutes:
2 hang squat cleans

Starting light, increase every 2 minutes (6 total loads)

B.
Each for time:

Minutes 0:00-5:00
21/15 Calories on Assault Bike
Then
21 Power Cleans (135 / 95)

Minutes 5:00-10:00
21/15 Calories on Assault Bike
Then
15 Power Clean (165 / 115)

Minutes 10:00-15:00
21/15 Calories on Assault Bike
Then
9 Power Clean (185 / 130)

Masters: 95-115-135 / 65-75-85
Rx+ calories: 21-24-27 / 15-18-21
185-205-225 / 130-140-150

Josh

Workout of the Day

A.
Push Press 5-4-3-2-1-1-1-1
Increasing the load each set,
15 minutes to hit a max

B.
For time:
18-15-12-9-6-3 rep rounds of:
Shoulder to Overhead (125 / 85)
After each set:
6 Burpee Pull-ups

Masters: 95 / 65
Rx+ 21-18-15-12-9-6-3 (145 / 100)
5/3 ring muscle-ups after each set

Katelyn

Workout of the Day

A.
Tempo Back Squat 33X1
Every 2 minutes, for 12 minutes (6 sets):
1 rep (5-20 lbs heavier than last week)

B.
Last done: 8/2018
For time:
100 Alternating Dumbbell Snatches (50/35)
***Every minute, until the 100 reps are complete:
10 Wall-Balls (20 / 14)***

Rx+: 30/20
Masters: 35/20, 14/10

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 Wall-Balls (20 / 14)
Round 2: 40/30 Calorie Row + 100 Toes to Bar
Round 3: 40/30 Calorie Assault Bike + 100 Dealifts (135 / 95)
Round 4: 40/30 Calorie Row + 100 Burpees

Miranda, and a rare sighting of me smiling. 

Workout of the Day

A.
Power Snatch
Every minute, for 10 minutes:
Min 1-5 (5 sets): 2 reps
Min 6-10 (5 sets): 1 reps

then, working until minute 15:00
Establish a max

B.
For time:
25-20-15-10 Overhead Squats (75 / 55)
100-80-60-40 Double-unders

Masters: 55 / 35, or front squats at 65/45
Rx+ 105 / 70

Mr. White

Workout of the Day

A.
For time:
500m Row

B.
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calories on Rower
20 Bench Presses (125 / 85)
10 Burpee Box Jumps – Facing (24 / 20)

Each round will be scored for time.

Masters: 105/55, 20/16
Rx+ 155/95, 30/24