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

Thursday, June 18, 2020

Wes

Workout of the Day

A.
Snatch (3 position)
Every minute, for 15 minutes:
1 power snatch from the hip + 1 power snatch from above the knee + 1 SQUAT snatch from 1 inch below the knee

This is TECHNIQUE work. Keep it on the lighter side.

B.
AMRAP in 12 minutes of:
3 Snatches
6 Handstand Push-ups
12 Box Jumps

Rx+ squat snatches (185 / 115), deficit hspu

 

Wednesday, June 17, 2020

Leanne and Cris

Workout of the Day

A.
Every minute, for 10 minutes:
40 seconds of Wall-Balls

Rest 5 minutes

B.
Every minute, for 10 minutes:
40 seconds of Kettlebell Swings

Rest 5 minutes

C.
Every minute, for 10 minutes:
40 seconds of Burpees

Tuesday, June 16, 2020

Kailey

Workout of the Day

A.
Shoulder Press
9 minutes to build to a heavy single
then, rest 3 minutes (and load up to 60% of todays max)
At minute 12:00:
Complete as many unbroken touch and go reps as possible

*take bar from floor*

B.
Three rounds of:
300m run
15 pull-ups
10 power clean and jerks

Rx+ 8/5 ring muscle-ups, 155/105

Monday, June 15, 2020

Bethany

Workout of the Day

A.
Back Squat
Every 3 minutes, for 5 sets:
6 reps at 55-75%

*if you’re feeling good, 5-10 lbs heaver than last week
**all sets at same weight

After each set:
10 alt box step-ups w DBs or KBs

B.
For time:
100 Double-unders
50 Toes to bar
50 Alt Back Rack Reverse Lunges
100 Double-unders

Rx+ 150 du, front rack 135/95, 150 du

Saturday, June 13, 2020

Josiah

Workout of the Day

In teams of two, with only one person working at a time:

7 minutes to complete:
40/30 Calorie Ski + 100 Hang Power snatches (75 / 55)

7 minutes to complete:
40/30 Calorie Ski + 100 Front Rack Lunges

7 minutes to complete:
40/30 Calorie Ski + 100 Push Presses

7 minutes to complete:
40/30 Calorie Ski + 100 Front Squats

No rest between workouts
If you don’t finish the 100 reps, treat it as an AMRAP

Rx+ 95/65, overhead lunges, overhead squats 

Friday, June 12, 2020

Rae

Workout of the Day

A.
Bench Press + Assault Bike
Every minute, for 20 minutes:
Min 1: 6 bench press + max calories on assault bike
Min 2: rest

Start light and build by feel

B.
AMRAP in 10 minutes of:
9 pull-ups
12/10 push-ups
150m run

Rx+ 5/4 BMU, 15/12 push-ups, 150m run, 5+ rounds 

Thursday, June 11, 2020

Workout of the Day

A.
Clean and Jerk
Every minute, for 14 minutes:
1 squat clean + 1 jerk (split or power)

Start light and build by feel

B.
For time:
15-10-5 Power Clean and Jerks
20-15-10 Burpees
25-20-15 Box Jumps

Rx+ 135/95, bar facing burpees, 30/24

Wednesday, June 10, 2020

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
25 Calories on Rower
20 Toes to Bar
25 Kettlebell Swings

Rx+ every 5 minutes (6 rounds), 53/35

Tuesday, June 9, 2020

Katie

Workout of the Day

A.
Shoulder Press
6-6-6-6-6-6
Starting light, increase the load each set and establish a 6RM

After each set: 6/4 chin-ups 

B.
“Diane”
21-15-9 rep rounds of:
Deadlifts (225 / 155)
Handstand Push-ups