Workout of the Day

Saturday 08/21/15

In Teams of 2,
50-40-30-20-10
Pull-Ups
Lunges

-rest 5:00

50-40-30-20-10
Sit-Ups
Squat Jumps

-rest 5:00

50-40-30-20-10
Shuttle Runs (each)
Push-Ups

-One partner working at a time, total reps each set.
-12:00 to complete each section

 

 

In teams of two, with only one partner working at a time, complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Kettlebell Swings (24/16 kg)
Pull-Ups

 

Rest exactly 2 minutes, and then . . .

 

Complete rounds of 50, 40, 30, 20 and 10 reps for time of:
Thruster (95/65 lbs.)
Box Jumps (24″/20″)

Workout of the Day

Wednesday 06/03/15

A. Press 3-3-3-3-3
-add weight each set if possible
-take out of rack

B. Deadlift 10-10-10
55-60% of 1RM

C. For Max Reps:
Strict Pronated Pull-Ups
-rest :90
Strict Mix Grip Pull-Ups
-rest :90
Strict Supinated Pull-Ups

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GVCF-Run Club WOD
Grapevine Middle School, 6am
4x400m run
-every 100m complete 5 burpees and 10 air squats
-rest as needed between runs

029

Workout of the Day

Saturday 04/25/15

In Teams of 2:

AMRAP 14:00
10 OH Plate Lunges
20 Russian Twists
400m run together with plate
-One person working at a time, equal work

-rest 3:00

AMRAP  8:00
5 G2OH w/Plate
10 Partner Sit-Ups
5 Pull-ups
______________________________________

GVCF-Run Club WOD
Grapevine Middle School Track
10:00 on 5:00 off x4
-for max distance

 

018

Workout of the Day

Friday 04/17/15

A. Warm-Up:
3x:
:30 HS Hold (belly to wall)
:30 Thoracic Spine Stretch on Box
10 Banded Good Mornings
10 Monster Walks

B. “Bell”
3 rounds for time of:
21 Deadlifts 185m/135w
15 Pull-ups
9  Front Squats 185m/135w

Hero_BellCacheIraq_th.jpg

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

Workout of the Day

Wednesday 12/31/14

Last work-out of 2014!!!

Great read: Getting Ready for Resolution

“Take what you’ve got and focus it like a laser on your greatest opportunity. It might be a weakness to address, a brand new skill to acquire, whatever. Push hard and move the biggest needle forward first.  There’s no better way to start.”

______________________________________________________________________________________________

“New Years Eva”

5 rounds for time of:
Run 800 meters
30 KB Swings 72m/53w
30 Pull-ups

-45:00 cut-off, scale weight/reps/runs accordingly (Speak to your coach).

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