Reminder:
Granite Games Throwdown on Saturday! Starts at 9 AM, which means no class (sorry for any inconvenience!)

Workout of the Day

A.
Back Rack Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 reps (building)

After each set: 10 goblet squats

B.
AMRAP in 9 minutes of:
7-6-5-4-3-2-1 rep rounds of:
front squats
box jumps

if you complete 7-1, climb back up going 1-7

Masters: 20/16
Rx+ 185/125, 30/24 inch

 

 

Saturday, September 7, 2019

Workout of the Day

A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box Jumps (24 /20)
30 Wall-Balls (20 / 14)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, September 6, 2019

We give assignments to our Blythe Templeton Middle School students. This particular assignment was along the lines of “Don’t eat processed foods for a few days and share how you feel”. Above is written by our student Riley, an 11 year old girl who is sharing knowledge most adults don’t understand. Go Riley!

Workout of the Day

A.
Every 10 minutes, for 30 minutes (3 rounds):
250m ski
20 db snatches
25 pull-ups
20 thrusters
250m ski
Rx+ 25/20 calories, 70/50 DB snatch, 15/12 bar muscle ups, 115 / 80 thruster

Workout of the Day

A.
Power Clean
9 minutes to build to a heavy power clean
then, 3 minutes rest (load to 75% of todays max)
B.
Hang Power Cleans 
max unbroken hang power cleans 
C.
Every minute, for 16 minutes (4 rounds):
Min 1: assault bike for calories 
Min 2: sandbag cleans 
Min 3: kb front squats
Min 4: rest
Score is total combined reps/calories

Wednesday, September 4, 2019

Workout of the Day

A.
Bench Press
5-4-3-2-1-1-1
Build to a heavy single

B.
For time:
1000m Row
50 Bench Presses
25 Burpee Box Jump Overs

Tuesday, September 3, 2019

Workout of the Day

A.
Back Rack Reverse Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 reps (building)

After each set: 10 DB Overhead Squats (building)

B.
AMRAP in 12 minutes of:
10 Front Squats
150m Run
10 Dumbbell Box Step-ups
150m Run

Monday, September 2, 2019

LABOR DAY SCHEDULE: 9:00 AM CLASS ONLY!

Workout of the Day

A.
“Laborsome”

Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing

  • Teams of Four
  • Relay Race
  • Six Exercises

More details will be shared at the gym.
See you there!

Sunday, September 1, 2019

No Open Gym Today! Sorry for any inconveniences!

We will, however, be hiking at Percy Warner at 10 AM

Here is the address:
Percy Warner Park Stairs
Belle Meade Blvd
Nashville, Tennessee 37221

Hope to see you there!

Saturday, August 31, 2019

Workout of the Day

A.
In teams of two:

Minutes 0:00-5:00
800m run (both run)

Minutes 5:00-10:00
80 thrusters

Minutes 10:00-15:00
80 pull-ups

Minutes 15:00-20:00
80 over-the-box-jumps

Minutes 20:00-25:00
80 thrusters
Minutes 25:00-30:00
800m run (both run)
Or, working solo, cut everything in half minus the runs 

Friday, August 30, 2019

LABOR DAY WEEKEND SCHEDULE:
-SATRURDAY: 10:00 AM only (no open gym at 7 AM)
-SUNDAY: No open gym, but instead: Forte Hiking Trip on Sunday at 10:00 at Percy Warner!
-MONDAY: 9 AM only. I’ve got an awesome workout planned!

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
50 Double-Unders
10 Pistol Squats
5-3-1 Power Snatches

Rounds 1, 2 and 3: 5 power snatches
Rounds 4, 5 and 6: 3 power snatches
Rounds 7, 8, 9, and 10: 1 power snatches

Start light and build in load on the snatches