Tuesday, June 30, 2020

Workout of the Day

A. 
Power Jerk
Three rounds of:
5.5.5.5 at 50-60%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 6 snatch deadlifts

B.
“Randy Jumps”
For time:
75 Power Snatches*

Every minute, including the first minute, perform 25 double-unders

Rx+ 75/55

Monday, June 29, 2020

Larry and Kevin

Hi friends!

Just an FYI, while the Nashville Metro face mask mandate doesn’t appear to impact us directly (they are not required if they interfere with heavy physical exertion), we will take some additional measures we had not taken previously.

You’ll notice we are marking off the floors so each athlete will have at least 10-12′ distance from other athletes. We will continue to keep the doors open and fans on to encourage air flow as well. We will also encourage frequent hand-washing, and wiping down equipment thoroughly before and after you touch it.

Thanks for your continued understanding as we navigate the changing situation!

Workout of the Day

A.
Back Squat Clusters
Three rounds of:
5.5.5.5 at 50-60%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 20 Bulgarian split squats (10 each leg)

B.
AMRAP in 12 minutes of:
150m run
7 pull-ups
10 box jump overs

Rx+ 3/2 rmu (m: unbroken) clear the box 24/20

Saturday, June 27, 2020

Gordon

Workout of the Day

A.
In teams of two, with one person working at a time, complete the following:

1 Mile on Assault Bike
then
30-20-10 rep rounds of:
Front Squats (95 / 65)
Box Jumps (24 / 20)

-right into-

1000m Row
then
30-20-10 rep rounds of:
Push Presses (95 / 65)
Pull-ups

-right into-

1000m Run
then
30-20-10 rep rounds of:
Thrusters (95 / 65)
Burpees Over the Bar

*Both partners run.

Rx+ 115/75, chest to bar

Friday, June 26, 2020

Miranda

Workout of the Day

A.
Bench Press + Row
For 20 minutes (10 sets):
Min 1: 6 bench press + max calories on rower
Min 2: rest

Start light on the bench and build by feel

B.
On the minute, for 10 minutes:
5/4 Dips* + Max Kettlebell Swings

Score is total reps, including dip reps

*rings, bars, or boxes

Masters: box dips
Rx+ 3/2 bar muscle-ups, kb snatches (switching hands every minute)

Thursday, June 25, 2020

Fadi!

Workout of the Day

A.
Power Snatch + Overhead Squat
Every minute, for 12 minutes:
Minutes 1, 2, & 3: complete 4 power snatches + 1 overhead squat
Minutes 4, 5, & 6: complete 3 power snatches + 1 overhead squat
Minutes 7, 8, & 9: complete 2 power snatches + 1 overhead squat
Minutes 10, 11, & 12: complete 1 power snatch + 1 overhead squat

Start light, focus on form, but if things are feeling good, increase by feel whenever you see fit

B.
“Nancy”
Five rounds for time of:
400m Run
15 Overhead Squats (95 / 65)

Masters: front squats at 95/65, or OHS at 55/35

Wednesday, June 24, 2020

Kristine and Kailey

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every 5 minutes, for 20 minutes (4 rounds):
15/12 Calories on Ski-Erg
15 Ball-Slams
15 Box Jumps
15 Burpees to a Target 6 inches above each

Each round will be for time

Rx+ 20 reps of each (ladies: 15 cals), 40/30 lb SB, 24/20 inches

Tuesday, June 23, 2020

Tracy and Ross

Workout of the Day

A.
Push Press Clusters
Three rounds of:
5.5.5.5 at 55-65%

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.
Against a 15 minute clock:
Three rounds of:
5 power clean and jerks*
25 double-unders

*no push presses 

Once three rounds have been completed, rest exactly 60 seconds

Score is total rounds and reps complete

Rx+ power clean + squat jerk 125/90

Monday, June 22, 2020

Katelyn

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
5.5.5.5 at 50-60%

Rest 30 seconds between clusters, 3 minutes between sets

In the “rest” portion, complete 20 Bulgarian split squats (10 each leg)

B.
AMRAP in 12 minutes of:
Min 1: Bike for Calories
Min 2: Chest to Bar Pull-ups
Min 3: Farmers Carry Walking Lunges w DBs or KBs*

*each mat will count as a rep

Each exercise will be scored for reps

Masters: pull-ups
Rx+ ring muscle-ups, (70s/50s)

Saturday, June 20, 2020

B.Smith

Workout of the Day

A.
In teams of two:
AMRAP in 8 minutes of:
Max Calories on Rower
8 Sandbag/D-Ball Clean Over Shoulder

Switch roles whenever 8 cleans have been completed

4 Minutes of rest

B.
AMRAP in 8 minutes of:
Max Calories on Ski Erg
100m Farmers Carry w Dumbbells

Switch roles whenever 100m farmers carry has been completed

4 Minutes of Rest

C.
AMRAP in 8 minutes of:
Max Calories on Assault Bike
20 Deadlifts w Kettlebells

Switch roles whenever 20 deadlifts have been completed

***Each section is scored for calories***

Friday, June 19, 2020

Workout of the Day

A.
Last done: 1/25/2019
Thruster
Every 2.5 minutes for 7 sets:
Set 1: 21 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 9 reps
Set 6: 6 reps
Set 7: 3 reps

Start light and build by feel
Score is total combined weight lifted for all sets

B.
Three rounds of:
24 Single Arm DB Overhead Lunges (12 each arm/leg)
18 Single Arm DB Thrusters (9 each arm)
12 Single Arm Devil Presses (6 each arm)

Rx+ 70/50