Thursday’s Workout 3-3-16

Workout of the Day: “LSD!” 35 minute Circuit:  5 minutes of: Airdyne / jump roping / rowing / step ups For 10 minutes, complete: 30 seconds of (you choose the movement): mountain climbers / kettlebell swings / slam balls / air squats 30 seconds of rest 5 minutes of: Airdyne / jump roping / rowing […]

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Wednesday’s Workout 3-2-16

Strength: Black: Wendler deadlift: use 90% of your 1 rep max to find the following percentages: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3 AMRAP at 85% Green:  Deadlift: sumo/trap or regular 5 sets of 6 reps at a moderate load  Blue: Set 1: 10 deadlifts with a light […]

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Tuesday’s Workout 3-1-16

Workout of the Day: Black and green options: “The GBCF 7” 7 rounds of: 7 push ups 7 goblet squats 70#/53 / bodyweight squats 7 knees to elbows / side bridge reach and squeeze on each arm 7 burpees 7 box jumps 24”/20 / 7 step ups on each leg 7 kettlebell swings to eye […]

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Monday’s Workout: 2-29-16

Strength: Black: Wendler Back Squats: use 90% of your 1 rep max to find the following percentages: Set 1: 5 reps at 65% Set 2: 5 reps at 75% Set 3 AMRAP at 85% Green:  Split squats: 5 sets of 6 reps on each leg Blue: Goblet squat: Set 1: 10 reps with a moderate […]

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Thursday’s Workout 2-25-16

Strength Test: Black: Weighted pull up 1 rep max Green: Max set of pull ups Blue: Pendlay row: 3 rep max Aerobic Fitness Test: GBCF Beep Test:  Every minute, on the minute, for as long as possible perform: 5 goblet squats, 5 burpees, 5 kettlebell swings. Weight used for goblet squat and kettlebell swing will […]

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Wednesday’s Workout 2-24-16

Strength Test: Green: deadlift x 3 rep max Black: Power clean 1 rep max Blue: deadlift 1 RM Purple: Squat clean 1 RM Anaerobic Capacity Test: Tabata: 8 rounds: 20 seconds of work, 10 seconds off of: Slam balls 20#/14 Slamballs 15#/10 Thrusters 75#/55 Thrusters 95#/65 Strength Endurance Test : Bar hang hold for time blue […]

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Tuesday’s Workout: 2-23-16

Power Test: Standing, under hand med ball throw (14#/10) Strength Test: Black: Shoulder press 1 RM Green: Bench Press 1 RM Blue: Push Press 1RM Purple: Jerk 1RM Work Capacity Test: 10 box jumps 24”/20 30 KB swings 70#/53 20 box jumps 24”/20 20 KB swings 70#/53 30 box jumps 24”/20 10 KB swings 70#/53 […]

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Monday’s Workout 2-22-16

TESTING WEEK IS THIS WEEK! IF YOU HAVE A 2-DAY OR 3-DAY A WEEK MEMBERSHIP, FEEL FREE TO COME IN ALL WEEK LONG TO GO THROUGH ALL OF THE TESTS! Power Test: Max vertical leap Strength Test: Black: Back squat 1 rep max Green: Goblet squat 8 rep max; then perform 3 sets f 10 […]

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