Workout of the Day

Tuesday 5.15.18

Tuesday 5.15.18

A. Warmup:
DROM
3 sets of:
10 barbell bent rows
10 Push press
10 Good Mornings

B. For time:
50/35 Assault Bike Cals
50 Hang Power Cleans, 95/65
50 Burpees

C. Cooldown:
3 sets of:
10 Lateral lunges, ea.
10 Unilateral Kneeling DB press, ea.

Workout of the Day

Monday 5.14.18

Monday 5.14.18

A. Warmup:
2:00 couch stretch, ea.
1:00 Banded shoulder dist. each side
DROM
25 Strict press
25 SDHP
*Bar

B. 5 rounds of:
:30 max rep ring dips
:30 rest
1:00 max cals on rower
1:00 rest
in 3:00 complete a 400m run

C. Cooldown:
3 sets of:
50 Banded Pull Aparts
20 Back Ext

Workout of The Day

Saturday 5.12.18

Saturday 5.12.18

Teams of 2, AMRAP 20:00
50 Alternating Dumbbell Snatches (50/35)
40 Burpees
30 Toes to Bar
20 Handstand Push-ups

*Teammates will alternate reps however. Sub SLSU for T2B and Seated Strict Press for HSPU

Workout of the Day

Friday 5.11.18

A. Warmup:
DROM
3 sets of:
:30 supinated hang
10 Scap Pushups
30 Mountain climbers

B. Push Press, Heavy 3 rep
*work up in 10:00

C. 3 rounds for time of:
800m run
20 Deadlifts, 225/155
*Goal is 15:00 or less. Scale as needed to make this happen.

Scale:
3 rounds for time of:
400m run
20 Deadlifts

D. Cooldown:
Foam Roll for remainder of class

 

Workout of the Day

Thursday 5.10.18

A. Warmup:
400m Run
DROM
for 5:00
:30 Russian KB Swings
(:30)5 box jumps w/ step down

B. “Annie”
50-40-30-20-10
Double Unders
Situps

C. Turkish Get-Ups
50 reps for quality

D. Cooldown:
3:00 High Hip Stretch, ea.

Workout of The Day

Wednesday 5.9.18

Wednesday 5.9.18

A. Warmup:
DROM
20-15-10
Hanging Straight leg raises
Good Mornings
Lateral raises

B. 3 rounds for time:
30/21 Assault Bike Cals
21 Power Cleans, 95/65
12 Pullups

Scale Up:
30/21 Assault Bike Cals
21 Power Cleans, 135/95
12 Muscle-ups

*Only scale up on the weight if you’re doing MU’s. Sub ring rows or banded pullups for pullups.

C. Cooldown:
3 sets of:
10 Lateral Lunges, each side
*add weight if necessary
25 GHD Situps

Workout of the Day

Wednesday 5.9.18

A. Warmup:
DROM
20-15-10
Hanging Straight leg raises
Good Mornings
Lateral raises

B. 3 rounds for time:
30/21 Assault Bike Cals
21 Power Cleans, 95/65
12 Pullups

Scale Up:
30/21 Assault Bike Cals
21 Power Cleans, 135/95
12 Muscle-ups

*Only scale up on the weight if you’re doing MU’s. Sub ring rows or banded pullups for pullups.

C. Cooldown:
3 sets of:
10 Lateral Lunges, each side
*add weight if necessary
25 GHD Situps

Workout of the Day

Tuesday 5.8.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Monday 4.30.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Monday, 4.30.18

-This is week 2 of a 5 week cycle. Next weeks lifts will happen on Wednesday, adding 5-10lbs per week on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set
B. Press, 3 x 10
-add weight each set

D. Cooldown:
3:00 Couch Stretch, ea.

Uncategorized

Tuesday May 8th

Tuesday May 8th

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Monday 4.30.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Monday, 4.30.18

This is week 2 of a 5 week cycle. Next weeks lifts will happen on Wednesday, adding 5-10lbs per week on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5

Workout of the Day

Monday 5.7.18

A. Warmup:
DROM
3 sets of:
10 I’s, Y’s, T’s: 2-5lbs
:20 Weighted Hang
*Add weight each round, scale as needed
:30 Hollow hold

B. 4 Intervals of:
300m Row, AFAP
20 Burpee Box Jump Overs
-Rest 3:00
*Use a box that you’re comfortable jumping up to.

C. Cooldown:
3 sets of:
25 Banded Pull Aparts
1:00 Lizard stretch, ea.