Tuesday, February 18, 2020

Leanne

Workout of the Day

A.
Push Press
1-1-1-1-1-1-1
Starting light, build to a 1RM

B.
For time:
12-9-6 rep rounds of:
Burpees Over Bar
Shoulder to Overhead (145 / 100)

Rest exactly 3 minutes, then:

6-9-12 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar

Masters: burpees, 95 / 65
Rx+ 15-12-9/9-12-15 Bar facing burpees, 185 / 125

Repeat from 1/22/2019

Saturday, February 15, 2020

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
3000m/2500m Row
150 Squats (50 BS, 50 FS, 50 OHS)
75 Burpee Box Jump Overs

Load on BS: 135/95
Load on FS: 115/75
Load on OHS: 95/65

Masters:
95/65, 75/55, 55/35

Friday, February 14, 2020

Josiah

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
18/13 Calories on Assault Bike
14 Pistol Squats
10 Bench Presses
6 Devil Presses

Rx+ weight vest, 195/115, 50s/35s, + 3/2 RMU

Thursday, February 13, 2020

Wendi

Workout of the Day

A.
Snatch
5 sets of 3 at ~75%

After each set:
SKI ERG MAX WATTAGE

B.
AMRAP in 12 minutes of:
1-2-3-4-5-6-7-8-9-10 etc of:
Toes to Bar
Hang Power Snatch

At minute 0:00 Ski 25/20 calories
At minute 4:00 Ski 20/15 calories
At minute 8:00 Ski 15/10 calories

Score is total reps

***Pick up where you left off each round on the TTB and Snatches***

Masters: Calories for men 22-18-13 Calories for women 18-12-8
Rx+ 115/75

Wednesday, February 12, 2020

Alejandro

Workout of the Day

A.
AMRAP in 2 minutes:
Sandbag Cleans 
Rest 1 minute
AMRAP in 2 minutes:
Rope Climbs
Rest 1 minute
AMRAP in 2 minutes:
Sandbag Squats
Rest 1 minute

AMRAP in 2 minutes:
Sled Drag
Rest 1 minute 

Complete three rounds of the above

Tuesday, February 11, 2020

 

Picture on the left: February 2019.  Picture on the right: December 2019. This is what happens when your Diet, Mindset, and Training are dialed in. As the saying goes: hard work pays off. Keep crushing it, Silvia.

Workout of the Day

A.
Push Press
3-3-3-3-3-3
Starting light, build to a 3RM

After each set: 6/4 chin ups

B.
AMRAP in 15 minutes of:
12 Pull-ups
10 Hang Power Clean and Jerks
8 Burpees Over the Bar

Rest exactly 60 seconds after each round

Rx+ chest to bar, 105/70 (unbroken)

Monday, February 10, 2020

Workout of the Day

A.
Front Squat
3-3-3-3-3-3

Starting light, build to a 3RM

After each set: double-unders

B.
Death By…

Wall-Balls (20 / 14)
&
Box Jump Overs (24 / 20)

Masters: 14/10, 20/16
Rx+ 30 / 20

How to complete a “death by” workout:
Min 1) 1 WB and 1 BJ

Min 2) 2 WB and 2 BJ
Min 3) 3 WB and 3 BJ
…Continue this sequence until the
you can no longer complete the
designated number of reps in the
given minute. Every rep counts toward
your score, so even if you know you
will not be able to get the number of
reps needed to move on to the next minute,
getting as many as you can will aid your score.

Saturday, February 8, 2020

Medium Mike

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Lunges w DB or KB in Farmers Carry (pick weight)
5 Minutes Max Calories on Assault Bike
5 Minutes Max Wall-Balls
5 Minutes Max 50m Relay Sprints
5 Minutes Max DB Snatches
5 Minutes Max Burpee Box Jump Overs (24 / 20)

Rest 1 minute after each
Score is total reps for each movement

Rx+ 53s/35s (KBs – front rack lunge), 30/20 lb ball, 70/50 lb DB, 30/24 in

Cris Allyn

Workout of the Day

A.
“Combo”
Every 5 minutes, for 30 minutes (6 rounds):
250m/200m Row
12 Burpees
9 Toes to Bar
6 Power Cleans (155 / 105)

Each round will be scored for time.

Rx+ bar facing burpees, UB TTB, 185 / 120

Last done: 11/2018