Wednesday, September 18, 2019

Workout of the Day

A.
Clean
Every minute, for 12 minutes:
2 squat cleans
Increase the load every 3 minutes

B.
Four rounds for time of:
21 wall-balls
15 pull-ups
9 power cleans

Rx+ 5 rounds 30/20, chest to bar, 185/125

Tuesday, September 17, 2019

Workout of the Day

A.
Push Press 5 x 5

B.
AMRAP in 15 minutes of:
5 strict handstand push-ups
10 dumbbell snatches
150m run

Masters: strict presses
Rx+ deficit shspu, 70/50

Monday, September 16, 2019

Workout of the Day

A.
Front Squat 5 x 5

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

 

REMINDER: No classes on Saturday!

We are hosting the GRANITE GAMES THROWDOWN! Come watch some awesome athletes tear up the competition floor!

Workout of the Day

A.
Clean and Jerk
Every 90 seconds, for 15 minutes (10 sets): 1 squat clean + 1 jerk
Starting light, build to a heavy single
Or stay on the lighter side honing in on technique

B.
Three rounds for time of:
20 Toes to Bar
10 Clean and Jerks (135 / 95)

Rx+ 25 TTB, 185/125
Masters: 95 / 65

Thursday, September 12, 2019

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

Workout of the Day

A.
Eight rounds of the following:
1 minute of rowing
rest 30 seconds
1 minute of skiing
rest 30 seconds
1 minute of assault bike
rest 30 seconds

Score is total calories 

Wednesday, September 11, 2019

Workout of the Day

A.
Snatch
On the minute, for 10 minutes:
Minutes 1-5: 2 snatches
Minutes 6-10: 1 snatch
then,
6 minutes to establish a heavy single
B.
Seven rounds for time:
7 Overhead squats (135 / 95)
27 Double-unders

Tuesday, September 10, 2019

Workout of the Day

A.
Bench Press
5 sets of 5 at 75-80%

B.
Two rounds of:
12 burpees over the bar
12 shoulder to over head
12 pull-ups

-right into-

Two rounds of:
9 burpees over the bar
9 shoulder to over head
9 pull-ups
-right into-
Two rounds of:
6 burpees over the bar
6 shoulder to overhead
6 pull-ups

-right into-

Two rounds of:
3 burpees over the bar
3 shoulder to overhead
3 pull-ups

Masters: burpees
Rx+ 155 / 105, bar facing, chest to bar (bar muscle ups for the 6s and 3s)

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