Workout of the Day

Friday 03/08/13

Workout 13.1

Click HERE for movement standards and additional details

MEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
45 pound Snatch, 30 reps
30 Burpees
75 pound Snatch, 30 reps
20 Burpees
100 pound Snatch, 30 reps
10 burpees
120 pound Snatch, as many reps as possible

Workout of the Day

Friday 03/01/13

This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.
-compare to 03/02/12

Pick an AMRAP weight where you will ideally get through 90 reps:

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, as many reps as possible

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
55 pound Snatch, 30 reps
95 pound Snatch, 30 reps
115 pound Snatch, 30 reps
135 pound Snatch, as many reps as possible

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
65 pound Snatch, 30 reps
115 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, as many reps as possible

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

 

Workout of the Day

Friday 12/21/12

If you haven’t already check out our Holiday Schedule.
Also make sure to come in and get your yoga on Sunday @ 12:30pm before Christmas hustle starts!!!

Happy Birthday Keith!

A. 30x Full Snatch w/ BB

B. Ring Dips 3x Max Effort
-rest as needed between sets

C. AMRAP 10:00
1 Cluster 1, 10 Double-Unders
2 Clusters, 20 Double-Unders
3 Clusters, 30 Double-Unders
…etc

Climb the ladder as high as you can in 10:00
135m/95w

Birthday Boy on 10/04/10...Over 2 years with us!