Workout of the Day

A.
Every 8 minutes, for 40 minutes (5 rounds):
30/24 calories on assault bike
30/24 calories on ski erg
30/24 calories on rower

Rx+ reverse order (sub 6 min each round)

Liz

ANNOUNCEMENT:
TRIVIA NIGHT HOLIDAY EDITION 2020 Scheduled for Saturday, December 12… Mark your calenders!

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes:
4 reps at 65-70%
3 reps at 75-80%
2 reps at 80-85%
1 rep at 85-90%

B.
Three rounds of:
400m run
21 box jumps (24 / 20)
12 hang power cleans (155 / 105)

Kent at the ready to no rep!

Workout of the Day

A.
Shoulder Press
8 @ 50-55%
6 @ 55-60%
4 @ 60-70%
10 @ 70-75+%
Starting light, build to a heavy set of 10

B.
Complete the following for time:
45 Thrusters (75 / 55)
45 Pull-ups

At the start of every minute: 5 burpees

Masters: 55/35
Rx+ 115 / 75, chest to bar, burpees over the bar

Coach Larry

Workout of the Day

A.
Overhead Squat
Every 2.5 min, for 6 sets:
2 OHS (5-25 lbs heavier than last week)

After each set:
10 bulgarian split squats (5R/5L)

B.
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges w Plate Overhead (45 / 35)

Rx+ 70/53, vest

Workout of the Day

A.
Teams of two, with one person working at a time:

Five rounds for time of:
30 Kettlebell swings (70 / 53)
30 Box jump (24 / 20)
Run 400 meters*
30 Burpees
30 Wall-Balls (20 / 14)

*Both partners run

Masters: 44/35, 20/16
Rx+ 30/24 in box, 30/20 ball

Or, working solo:
5 rounds of:
15 KBS
15 BJ
400m run
15 Burpees
15 WB

Workout of the Day

A.
Segment Snatch Complex
Every minute, for 15 minutes:
1 snatch with pause below knee + 1 snatch

B.
Six rounds of:
30 seconds of dip squat snatches
rest 30 seconds
30 seconds of rowing for calories 
rest 30 seconds

Rx+ 105/70 

Workout of the Day

A.
“Core Sore V2020”
1000m/800m ski
75 kettlebell swings
50 ball slams 
25 toes to bar
100ft slider walk

Rx+ 70/53, 40/30 lb ball, handstand walk

B.
Bike Sled Bike
21/14 calories on assault bike
90ft box push (45ft down / 45ft back)
21/14 calories on assault bike

Rx+ 55/35lb plate on box, sub 3

Love a clean gym

Workout of the Day

A.
Deadlift
Every 2 minutes, for 18 minutes:
3 deadlifts + 30-60 double-unders

B.
On the minute, for 10 minutes:
4 power cleans 
6 pull-ups
8 wall-balls

Rx+ 155/105, chest to bar, 30/20

The Strict Handstand Push-up

Workout of the Day

A.
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets):
10 reps (start at a moderate load and increase each set – heavier than last week!)

After each set:
12/9 strict chin-ups (in as few sets as possible)

B.
AMRAP in 14 minutes of:
20 box jumps (24 / 20)
14 alt db snatch + push press 
8 strict handstand push-ups

Masters: 20/16, hrpu
Rx+ 50/35, deficit shspu (45s/25s), 5+ rounds

Coach Sarah hanging with the Godfather of American Weightlifting: Coach Burgener!

Workout of the Day

A.
Overhead Squat
Every 2.5 minutes, for 6 sets:
3 overhead squats (5-25 lbs heavier than last week)

After each set: 10 bulgarian split squats

B.
Three rounds for time of:
400m run
20 front rack lunges (115 / 75)
15 burpees over the bar

Last done: 11/2016

Masters: 85/55
Rx+ OH Lunges 125 / 83, bar facing burpees