Friday, April 26, 2019

Kinney and Sophia

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
20/16 Calories on Concept 2 Rower
20 Thrusters (95 / 65)
200m Run

Each round will be scored for time.

Masters: 65/45
Rx+ 115 / 75

B.
Optional:
50-40-30-20-10
Double-unders
Sit-ups

Thursday, April 25, 2019

Judge Z

Workout of the Day

A.
Dumbbell Squat Snatch + Double-unders
Every minute, for 12 minutes:
Min 1: 12-10-8-6-4-2 Alt Dumbbell Squat Snatch
Min 2: 50 Double-unders

Rx+ 65 double-unders

B.
Every minute, for 12 minutes
Min 1: 15/12 Calories on Ski-erg
Min 2: 10 Hang Power Snatch (115 / 75)

Rx+ 20/16 calories, hang squat snatch 

Wednesday, April 24, 2019

Workout of the Day

A.
Deadlifts + Box Jumps
Every 2 minutes, for 18 minutes (9 sets):
4 deadlifts + 4 tall box jumps

B.
For time:
50/38 Calories on Assault Bike
25 Power Cleans (155 / 105)
15 Burpee Pull-ups

Masters: 45/35 calories, 115/75 
Rx+ 60/45 calories, 30 power cleans, 15/10 ring mu 

 

Tuesday, April 23, 2019

Rae

Workout of the Day

A.
Split Jerk

Every 90 seconds, for 15 minutes (10 sets):
3 split jerks

B.
Last done: 12/2019

10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Strict Handstand Push-ups

C.
Optional:
For 10 minutes:
Min 1: Heavy Russian KBS
Min 2: V-ups

Monday, April 22, 2019

Ale

Workout of the Day

A.
Tempo Back Squat
5 x 5 (33X1)

B.
AMRAP in 14 minutes of:
10 DB Burpee Deadlifts
200m Run
30m DB Front Rack Lunges

Rx+ 50s/35s, 1 arm front rack, 1 arm Overhead

C.
Optional
1.5 mile run (intersection of Ft Negley and Chestnut)

Saturday, April 20, 2019

Ross

EASTER SUNDAY SCHEDULE UPDATE:
OPEN GYM FROM 9-11AM!!!

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 DB Front Squats
Round 2: 40/30 Calorie Row + 100 Pull-ups
Round 3: 40/30 Calorie Assault Bike + 100 Ball slams 
Round 4: 40/30 Calorie Row + 100 DB Push Presses 
 
Rx+ 50s/35s, chest to bar

Friday, April 19, 2019

Lee

Workout of the Day

A.
Snatch Complex
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Bike
1 power snatch + 1 hang power snatch + 1 overhead squat
(start light and build by feel)

B.
AMRAP in 9 minutes of:
3 Squat Snatches (135 / 95)
9 Box Jumps (24 / 20)

Masters: Power snatch 105/65 , 20/16
Rx+ 155/105

Thursday, April 18, 2019

Maggie (aka TM)

Workout of the Day

A.
AMRAP in 8 minutes of:
12 Kettlebell Swings (53 / 35)
12/9 Calories on Rower

Rest 3 minutes

B.
AMRAP in 8 minutes of
10 Handstand Push-ups
10/7 Calories on Ski-erg

Rest 3 minutes

C.
AMRAP in 8 minutes of:
8 Burpee Box Jump Overs (24 / 20)
8/6 Ring Dips

Masters: 35/26, push-ups, 20/16
Rx+ 70/53, strict hspu, 6/4 ring mu

Wednesday, April 17, 2019

Mike SimKowee

Workout of the Day

A.
Power Clean
Sets 1+2: 4 reps at 60%
Sets 3+4: 3 reps at 70%
Sets 5+6: 2 reps at 80%
Sets 7+8: 1 rep at 85%

Then, 5 minutes to establish a 1 rep max

B.
Five rounds for time of:
50 Double-unders
5 Hang Squat Cleans (205 / 135)

Masters: 120 / 75

C.
Optional
For time:
50/40 Cal on Assault Bike

Tuesday, April 16, 2019

Whitney C.

EASTER SCHEDULE: This coming Sunday, we will be closed in observance of Easter. Sorry for any inconvenience.

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes: 2 reps

Start light and increase by feel every 2 minutes

B.
Last done: 6/17
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups

Rx+ 115 / 75

C.
Optional:
400m Farmers Carry (2×70/2×53)
Every break you take, complete 8 burpees