Monday, April 25, 2016

Talor

Talor

Workout of the Day

A.
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 reps at 70%
(or 5-10 lbs heavier than your last squat session)

After each set: 12-24 Hand Release Push-ups

B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Cleans (95 / 65)
Pull-ups

Rx+ 155 / 95, chest to bar

Saturday, April 23, 2016

Brett and Pikal

Brett and Pikal

Workout of the Day

A.
In teams of two, with only one person working at a time, AMRAP in 12 minutes:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar

Rest until 20:00, then:

B.
In teams of two, complete the following relay style:
400m Run
then complete three rounds of:
10 Burpee Box Jump Overs (24 / 20)
15 Wall-Balls (20 / 14)

Friday, April 22, 2016

Kenzie

Kenzie

Workout of the Day

A.
Snatch
Spend 15 minutes building up to a heavy snatch

B.
Last done: 9/25/15
“Corroded”
Complete 7 rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-Unders

Tuesday, April 19, 2016

Carter

Carter

Workout of the Day

A.
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 8 presses at 65%
(or 2.5-5lbs heavier than last week)

After each set: 15-25 Abmat Butterfly Sit-ups

B.
Three rounds for time of:
21 Wall-Balls to 12 / 10 ft targets (20 / 14)
12 Burpee Pull-ups

Rx+ 35 / 20 to 10 ft target, burpee bar muscle-ups

Monday, April 18, 2016

Nick

Nick

Workout of the Day

A.
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 8 reps at 65%
(or 5-10 lbs heavier than last week)

After each set: 10-20 Hand Release Push-ups

B.
“Curious Cat”
Seven rounds for time of:
7 Front Squats (105 / 70)
7 Box Jumps (24 / 20)
7 Toes to Bar

Rx+ 155 / 105, 30 / 24, UB TTB

Saturday, April 16, 2016

Katelyn Colvin

Happy Birthday, Katelyn!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
100 Kettlebell Swings (53 / 35)
80 Burpee Box Jumps (24 / 20)
60 Hang Power Cleans (115 / 75)
40 Front Squats (115 / 75)
30 Handstand Push-ups (40 HRPU)
40 Front Squats
60 Hang Power Cleans
80 Burpee Box Jumps
100 Kettlebell Swings

Rx+ 70 / 53, 150 / 100, SHSPU 45 / 25 plate deficit

Friday, April 15, 2016

Karla and Courtney

Karla and Courtney

Workout of the Day

A.
Hang Snatch
Every minute, for 12 minutes: 2 hang snatches (power or squat)

Starting moderately heavy, increase the load every 3 minutes
(~60% to ~80%)

B.
AMRAP in 12 minutes of:
10 Alternating DB Power Snatches (pick weight)
30 Double-unders

Rx+ 60+/ 40+ db sq snatch

Thursday, April 14, 2016

Chase

Chase

Workout of the Day

A.
Every minute, for 10 minutes:
Min 1: 40 Double-unders
Min 2: 7 / 5 Strict Chin-ups (chest to bar if possible)

Rx+ 5 / 3 RMU

B.
For reps:
Each 4 min AMRAP will be score for reps

Min 0-4:
400m Run
Max Reps Power Clean (135 / 95)

Min 4-6 Rest

Min 6-10
400m Run
Max Reps Wall-Balls (20 / 14)

Min 10-12 Rest

Min 12-16
400m Run
Max Reps Power Clean (155 / 105)

Min 16-18 rest

Min 18-22
400m Run
Max reps Wall-Balls (20 / 14)

Rx+ 155 / 105, 185 / 115 clean and jerk, 30 / 20

Wednesday, April 13, 2016

Forte1

Workout of the Day

A.
For time:
1k Row

Compare to time on March 9, 2016

B.
Every minute, for 21 minutes:
Min 1: 7-18 Calories on Rower
Min 2:  10-18 Box Jumps (24 / 20)
Min 3: 12-18 Kettlebell Swings (53 / 35)

Rx+ 18 across (ladies, 12 cal row)