Thursday, September 17, 2020

Sisco

Workout of the Day

A.
Row
10 rounds for calories of:
30 seconds on
30 seconds off

Rest 3 minutes

B.
Ski
10 rounds for calories of:
30 seconds on
30 seconds off

Rest 3 minutes

C.
Assault Bike
10 rounds for calories of:
30 seconds on
30 seconds off

Wednesday, September 16, 2020

Hump Day Feels

Workout of the Day

A.
Snatch Complex
Every minute, for 12 minutes:
1 power snatch + 1 hang squat snatch + 1 overhead squat

Start light, and increase by feel every 3 minutes

B.
For time:
20-18-16-14-12 Wall-Balls
10-8-6-4-2 Power Snatches
5-4-3-2-1 Devil Presses

Rx+ 30/20, 145 / 100, 50s/35s (Devil Thrusters)

Tuesday, September 15, 2020

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes:
2 split jerks at 65-75%

B.
AMRAP in 12 minutes of:
50 Double-unders
20 Kettlebell Swings (53 / 35)
10 Strict Presses (95 / 65)

Rx+ 125/80

Monday, September 14, 2020

Workout of the Day

A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
4 reps at 75-85% (or 5-25lbs heavier than last week)

After each set: 20 strict abmat butterfly sit-ups

B.
Every minute, for 15 minutes:
Min 1: 8 Burpee Box Jump Overs – Facing (24 / 20)
Min 2: 10 Front Rack Lunges (135 / 95)
Min 3: 12 Toes to Bar

Masters: 20/16 inches, 85/60
Rx+ 10 BBJO, 12 OH Lunges, 14 TTB

Saturday, September 12, 2020

Workout of the Day

A.
In teams of two, complete the following:
40 Synchro Alt DB Snatches (50 / 35)
60 Pull-ups
40 Synchro DB Alt Goblet Lunges
60 Handstand Push-ups
40 Synchro DB Alt Goblet Lunges
60 Pull-ups
40 Synchro DB Snatches

Rx+ chest to bar, strict hspu, OH lunges

Or, working solo, cut the pull-ups and hspu in half

Friday, September 11, 2020

Chad

Workout of the Day

A.
Clean and Jerk Complex
Every 90 seconds, for 15 minutes (10 sets):
3 power cleans + 3 front squats + 3 power jerks

Starting light, increase every 2 sets (5 total loads)

B.
For time:
1000m/850m Ski
50 toes to bar
25 hang squat clean thrusters

Rx+ 145/100

Thursday, September 10, 2020

Kav

Workout of the Day

A.
Double-unders
Against an 8 minute clock complete:
25 unbroken double-unders

Score is total rounds

If you trip at rep 24, you must
start over.
Scale tip: Adjust the reps to a number you
can consistently hit

B.
Every 5 minutes, for 20 minutes:
25 kettlebell swings (53 / 35)
25 wall-balls (20 / 14)
25/18 calories on assault bike

Each round will be scored for time

***each round, subtract 2 reps/cals***
round 2: 23/23/23
rounds 3: 21/21/21
round 4: 19/19/19

Masters: 35/26, 14/10, 23/17 cals
Rx+ 70/53, 30/20 (and no subtracting reps)

Wednesday, September 9, 2020

Lauren and Katelyn

Workout of the Day

A.
Split Jerk
Every 90 seconds, for 15 minutes:
3 jerks at 60-70%
(on last rep, pause in split for 3 sec)

B.
For time:
1000m row
50 bench presses
25 burpee box jumps (24 / 20)

Tuesday, September 8, 2020

Workout of the Day

A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets):
5 reps at 70-80% (or 5-20 lbs heavier than last week)

After each set: 20-30 strict abmat butterfly sit-ups

B.
AMRAP in 14 minutes of:
10 Alt Front Rack Lunges
150m Run
10 Alt Dumbbell Box Step Overs (24 / 20)
150m Run

Masters: 20/16 inch box
Rx+ 155/105, 50s/35s

Monday, September 7, 2020

LABOR DAY SCHEDULE:
8:00-10:00 AM OPEN GYM
10:00 AM CLASS ONLY!

Workout of the Day

A.
“Laborsome”

Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing

  • Teams of Four
  • Relay Race
  • Six Exercises

More details will be shared at the gym.
See you there!