Menu Close Menu

Category → Workout of the Day

Saturday 12.16.17 Posted by admin on December 15, 2017 • No comments

Reminder: Tonight is our Annual Christmas party starting at 7pm. Be sure to bring your favorite dish and Get ready for ugly 80’s Christmas attire and karaoke!

A. Warmup:
with a parnter complete:
3 rounds of
10 AB cals
Double OH KB hold

B. In teams of 2 complete:
5 rounds of:
:30 T2B or Situps, each
:30 Dips, each
:30 KB Swings, each
:30 Pushups
Rest 1:00
*score is total reps completed

Friday 12.15.17 Posted by admin on December 14, 2017 • No comments

Reminder: We are getting excited about our Annual Christmas party happening tomorrow night at 7pm at the gym! Be sure to bring your favorite dish and get ready for ugly 80’s Christmas attire and karaoke. We hope to see everyone there!

A. Warmup:
DROM
then,
2:00 couch stretch, each side
then,
3 sets of:
5 Assault Bike cals, easy pace
10 Goblet Squats
:20 L-Sit

B. Every 4:00 x 5
20/14 Row Calories
7 Front Squats
-work up to a heavy set

C. Cooldown:
Foam Rolling for remainder of class time

Thursday 12.14.17 Posted by admin on December 13, 2017 • No comments

A. Warmup:
DROM
then,
3 sets of:
5 one arm DB thruster, each side
10 Suitcase DL
10 Box Jumps, step down

B. Hang Power Clean, 3RM

C. :30 on/:30 off x 5
Nose and toes to wall

D. Cooldown:
3 x up to 10 Glute Ham Raises

Wednesday 12.13.17 Posted by admin on December 12, 2017 • No comments

A. Warmup:
DROM
then,
3 sets of:
10 Front Rack Stepups, pick weight
15 Russian KB Swings, pick weight

B. 3 x :30 Max Effort
Assault Bike Calories
-rest as needed between efforts
*Part C will be optional if part B is done with a true maximal output.

C. OPTIONAL
3 sets of:
10 unilateral one arm DB Press, each side
15 RDL, pick weight
20 GHD Situps
40 DU’s

D. Cooldown:
3:00 Lizard Stretch, each side

Tuesday 12.12.17 Posted by admin on December 11, 2017 • No comments

A. Warmup:
DROM
then,
C&J Drills:
2 high hang power cleans
2 hang power cleans
2 Power Cleans
2 Push Jerks
2 Power Clean & Jerks
Snatch:
2 high hang power snatch
2 hang power snatch
2 power snatch
Thruster:
3 pausing front squats
3 thrusters
then,
@ working thruster weight
100m Run
3 PC&J
3 P. Snatch
3 Thrusters

B. Complete the following:
0:00-10:00
1 mile Run
max rep power clean & Jerks, 135/95
rest 3:00
13:00-20:00
800m run
max rep power snatch, 115/80
rest 3:00
23:00-27:00
400m Run
max rep thruster, 95/65

C. Cooldown:
10:00 easy bike or row

Monday 12.11.17 Posted by admin on December 10, 2017 • No comments

A. Warmup:
3:00 Passive hang
5 sets of:
10 Banded Pull Aparts
10 Barbell Good mornings
10 barbell Thrusters

B. Every 1:30 x 10
Press + 1/2 Press, AHAP

C. “Death By Burpee Box Jump”
With a continously running clock perform:
1 Burpee Box Jump Over, 24/20 in in the first 1 min
2 Burpee Box Jump Overs, 24/20 in in the second 1 min
3 Burpee Box Jump Overs, 24/20 in in the third 1 min
… Continuing this for as long as you are able.

D. Cooldown:
3:00 Couch Stretch, each side

Saturday 12.9.17 Posted by admin on December 8, 2017 • No comments

A. Warmup:
Circle up PVC game
*penalties are coaches choice
DROM

B. In teams of 3:
AMRAP in 20:00
Max distance on the rower changing every 2:00
“Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats

*In this workout, one partner will row for 2 minutes while the other 2 work on “Angie”. Alternate reps as needed.