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Saturday 7.30.16 Posted by admin on July 29, 2016 • No comments

In teams of 6:

500 Burpees

There will be 6 stations. Each completes a movement and the required reps then rotate
1. ME Burpees (accumulate as many as possible while the others work)
2. 20 KB Swings
3. 10 Calories on the rower (sub SDHP)
4. 15 T2B
5. 20 DB Push Press (sub barbell)
6. Rest
*Whenever the last person finishes their reps on movements 2-5 the group rotates

Scale I:
In teams of 6 complete 5 rounds of:
1. ME Burpees (accumulate as many as possible while the others work)
2. 15 KB Swings
3. 10 Calories on the rower (sub SDHP)
4. 10 T2B or SLSU
5. 15 DB Push Press (sub barbell)
6. Rest

Scale II:
In a team of 6 complete 5 rounds of:
1. ME Burpees (accumulate as many as possible while the others work)
2. 10 KB Swings
3. 10 Calories on rower (sub SDHP, 20 reps)
4. 10 SLSU
5. 10 DB Push Press (sub barbell)
6. Rest

Friday 7.29.16 Posted by admin on July 28, 2016 • No comments

A. Warmup:
3 x :30 Static Crab
Bear Complex x 3 sets

B. 5 sets of:
3 Deadlifts, rest 2:00
*add weight each set
max rep strict pullup, rest 2:00

C. 3 intervals of:
100m Front rack KB carry (2 KB’s)
20 KB deadlift (2)
400m Run

D. Cooldown:
100 Abs of choice

Thursday 7.28.16 Posted by admin on July 27, 2016 • No comments

A. Warmup:
3 x 10 OHS, add weight each set (light)
3 x 10 banded good mornings

B. 0:00-10:00
For time:
15 Snatch (squat), 155/110
25 Over the bar burpees

@ 10:00 complete the following for time:
10 Wall Balls
25 KB Swings
15 Wall Balls
20 KB Swings
20 Wall Balls
15 KB Swings
25 Walll Balls
10 KB Swings

C. Cooldown:
3:00 lizard stretch, each side
20 side plank reverse flys
3 x 10 archer pulls, each side

Wednesday 7.27.16 Posted by admin on July 26, 2016 • No comments

A. Warmup:
3 x 10-15 Hollow rocks
*scale up: weighted
3 x 10 KB Windmills

B. AMRAP in 12:00
Power Cleans 165/115, 1-2-3-4…and so on
*5 Pushups between each set

At 17:00:

800m run T.T.

C. Cooldown:
5 x 15 Weighted Back Extensions
4:00  seated straddle

Tuesday 7.26.16 Posted by admin on July 25, 2016 • No comments

Nutrition Seminar info:
When: Saturday, 7/30 @ 12pm
Discussion will include proper nutrition, plans for success, individualized plans, and performance for both gym and life.
-Register using the link below. It’s a free seminar and has a 25 person cap. If there’s a demand for more we will open more spots. Come learn what may be missing from your current lifestyle!
REGISTER HERE

A. Warmup:
3 x :30 Static crab (goal is to get arms perpendicular to floor, hands facing back, knees at 90 degrees and torso parallel to ground)
*adjust based on mobility needs
3 x 10 shoulder taps
*scale up: hip taps, or hip taps with a :03 hold  at top.

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

C. For time:
15-12-9
S2OH, 135/95
T2B (sub SLSU)
50 DU’s (2:1 single unders or 30 med ball hops)

D. Cooldown:
10:00 lacrosse ball roll out
*find spots that need attention

7.25.16 Posted by admin on July 24, 2016 • No comments

A. Warmup:
3 x 10 back squats w/ barbell
3 x 10 Good Mornings

B. Front Squat 5-3-1 x 3
*complete a set every 2:00
-add weight from 7.5.16

C. RDL 5 x 5 @ 45% of DL 1RM

D. 3 x 10 Pendlay Row

E. Cooldown:
3:00 Couch stretch, each side

Saturday 7.22.16 Posted by admin on July 22, 2016 • No comments

In teams of 2:

800m dual barbell carry (at side) + 1 KB
100 dual shoulder to overhead (from one shoulder to the other)
400m dual barbell carry (at side) + 1 KB
100 dual barbell squats
800m dual barbell carry (at side) + 1 KB