Wednesday, July 31, 2019

Workout of the Day

A.
Snatch (3 Position)
Every 90 seconds, for 15 minutes (10 sets):
1 Hang Squat Snatch (above knee)+
1 Low Hang Squat Snatch (below knee)+
1 Squat Snatch (floor)

Start light and build by feel

B.
Every 3:30, for 14 minutes (4 rounds – each scored for time):
18/14 Calories
9 Power Snatches (125 / 85)

Masters: 16/12 Calories, 95 / 65
Rx+ 20/16 cals,
10 squat snatches (125 / 85)

Each will be scored for time

Tuesday, July 30, 2019

Workout of the Day

A.
Bench Press
10-10-10-10-10
Build to a heavy set of 10

B.
Three rounds of:
60 Seconds of Rowing for Calories
Rest 15 seconds
60 Seconds of Renegade Row Push-ups
Rest 15 Seconds
60 Seconds of No Push Burpee Pull-ups
Rest 15 seconds

Monday, July 29, 2019

Workout of the Day

A.
Tempo Front Squat
6 x 2 at 80-85%

B.
AMRAP in 12 minutes of:
15 Toes to Bar
12 Box Jumps
9 Front Squats

Rx+ overhead squats

Saturday, July 27, 2019

On Sunday at 10:30 AM sharp, we are doing the Hero workout “Whitten” to honor his service. Come and suffer with us. 

Workout of the Day

A.
Teams of 3:
AMRAP in 13 minutes of
Partner A: 200m Run
Partner B: 5 Devil Presses + 10 DB Front Squats (50s/35s)
Partner C: Rest

3 minutes of rest

AMRAP 13 minutes
Partner A: Run 200m
Partner B: 8 Power Cleans + 6 Front Rack Lunges + 4 Thrusters (135 / 95)
Partner C: Rest

Partner A runs 200m, Partner B does the DB/Barbell complex, Partner C rests. When Partners A and B are done, Partner A will begin the complex, partner B will rest and Partner C will begin running. Continue this sequence until the 13 minutes is up.

Say a prayer for your legs tonight.

 

Friday, July 26, 2019

Workout of the Day

A.
AMRAP in 8 minutes of:
5 Wall-Balls (20 / 14 to 12/10 ft targets)
5 Power Snatches (135 / 95)

Rest 4 minutes

B.
AMRAP in 8 minutes of:
10 Strict Handstand Push-ups
10 Box Jumps (30 / 24)

Rest 4 minutes

C.
AMRAP in 8 minutes of:
15 Calories on Rower
150m Run

Masters: 14/10 lbs, 95/65, hand release push-ups, 20/16 inches
Rx+ 30/20 to 11/12 ft, 165/110

Thursday, July 25, 2019

HERO WORKOUT THIS SUNDAY!! Come do “Whitten” with us at 10:00AM!

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes:
Min 1, 2, 3: 4 power cleans at 60-70%
Min 4, 5, 6: 3 power cleans at 70-80%
Min 7, 8, 9: 2 power cleans at 80-90%
Min 10, 11, 12: 1 power clean at 90%+

B.
Three rounds for time of:
21 Pull-ups
12 Squat Cleans (135 / 95)

Masters: 105/70
Rx+ 15/12 BMU, 165/110

Wednesday, July 24, 2019

Workout of the Day

A.
For time:
2k Ski

B.
For time:
50-40-30-20-10 rep rounds of:
Russian Kettlebell Swings
Abmat Butterfly Sit-ups

Tuesday, July 23, 2019

Workout of the Day

A.
Shoulder Press
9 minutes to establish a max shoulder press for the day
then, load the bar to 75% of today’s max
At the 12:00 minute mark, complete a max set of unbroken reps at 75%

B.
AMRAP in 15 minutes of:
30 Double-unders
15 Toes to Bar
30 Double-unders
15 Shoulder to Overhead (115 / 75)

*hat tip to CFNE for the workout idea

Monday, July 22, 2019

Workout of the Day

A.
Tempo Front Squat
Every 2.5 minutes, for 12 minutes (5 sets)
3 reps at 75-80%
(or 5-25lbs heavier than your last FS session)

B.
Every 5 minutes, for 15 minutes:
18/15 Calories on Assault Bike
15 Dumbbell Power Cleans
12 Dumbbell Front Rack Lunges
9 Dumbbell Thrusters

Each round scored for time

Masters: 18/14 calories
Rx+

21/16 Calories
18 DB PC (50s / 35s)
15 DB Lunges
12 DB Thrusters

Saturday, July 20, 2019

Workout of the Day

A.
In teams of three, complete AMRAP in 30 minutes of:
Partner A) Assault Bike for Calories
Partner B) 10 Wall-Balls + 15 Kettlebell Swings
Partner C) Rest

Partners will switch roles whenever 10 WB and 15 KBS are completed. For instance: once Partner B completes 10 WB and 15 KBS, Partner A will then do 10 WB+15 KBS, partner B will rest, and Partner C will get on the bike.

Score is total calories completed and total rounds completed.