Category: Workout of the Day

Thursday’s Workout: 6-19-14

Reminder: Noon classes are under way! We will now be offering a noon class on Mondays, Wednesdays and Fridays, so come on by!

Strength:
Black: Accumulate 30 deadlifts at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 shoulder presses with a moderate weight.

Rest as needed in between sets.
Time limit is 15 minutes.

Green: Conventional deadlift: 4 sets of 6 reps. Complete 5 Pallof presses on each arm in between each set.

Blue: Accumulate 60 deadlifts with a light to moderate load as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 4 landmine presses on each arm. Time limit is 15 minutes.

Conditioning:

Complete 3 rounds of:
Sled push (90#/60) or pull (165#/115) down to the edge of the pavement and back, then immeditately complete: 15 kettlebell swings (70#/53) to eye level
Rest as needed in between rounds.

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Tuesday’s Workout: 6-17-14

Reminder: Noon classes are under way! We will now be offering a noon class on Mondays, Wednesdays and Fridays, so come on by!

This week’s Skills class will focus on the Power Clean! Our Skills Class is held on Wednesday’s at 6:30pm, so come in and work on your clean!

Strength:
Black: Accumulate 30 Front squats at 75% of 1 rep max as quickly as possible. You may break the reps into as many sets as you would like. HOWEVER, in between each set, you must perform 5 pendlay rows with a moderate weight.
Time limit is 15 minutes.

Green: Bulgarian split squat: 4 sets of 5 reps on each leg. Complete 5 ring fallouts in between each set.

Blue: Accumulate 60 goblet squats with a moderate to heavy kettlebell. You may break these reps into as many sets as you would like, HOWEVER, in between each set, you must perform 5 one arm dumbbell rows on each arm. Time limit is 15 minutes.

Conditioning:

3 rounds of:
In 90 seconds, row as far as possible for 45 seconds, then complete as many push-ups with the remaining time.
Rest 2:00 minutes in between sets.

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Monday’s Workout 6-16-14

Reminder: Noon classes are under way! We will now be offering a noon class on Mondays, Wednesdays and Fridays, so come on by!

This week’s Skills class will focus on the Power Snatch! Our Skills Class is held on Wednesday’s at 6:30pm, so come in and work on your snatch

Workout of the Day:

Black and Green options:
“The Rich”
This workout is inspired by Co-member of the Month from March, Rich Chouinard!
Buy-In: 400m Run
Reps 1-10 of:
Power Cleans (135/95) / kettlebell swings
Box Jumps (24”/20)
Pull-Ups / dead hang pull ups
Buy-Out: 400m Run

Blue option:
Buy in: prowler push (90/60) from the high handles down and back
8-1 of:
Power cleans (185#/115)
Box jumps (30”/24)
Chest to bar pull ups
Prowler push (90/60) from the high handles down to the edge of the payment and back

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Friday’s Workout: 6-13-14

Noon classes are up and running! As a reminder, we will be offering a noon class on Mondays, Wednesdays and Fridays!

Power Development:

Black: Complex #6: 1 clean deadlift, 1 hang squat clean from below the knee, 2 front squats, 1 jerk. Complete 4 work sets. Start with 75-80% of 1 rep max clean and jerk.
In between sets, complete 4 side bridge leg slides against the wall on each leg.

Green: Complete 10 sets of 3 explosive push presses with 50% of your 1 rep max. In between sets, complete 4 side bridge leg slides on each leg.

Blue: Complete 8 sets of: 12 calorie sprint on the rower, then immediately perform 5 medicine ball overhead throws. Rest 90 seconds in between sets.

Conditioning

For time:
25 wall balls (20#/14)
400 meter run
25 wall balls (20#/14)
400 meter row
25 wall balls (20#/14)

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Thursday’s Workout: 6-12-14

Noon Classes are up and running! As a reminder, we will be offering a noon class on Mondays, Wednesdays and Fridays!

Workout of the Day:

Black and Green options:
Every minute, on the minute, for 20 minutes, complete the following:
Even minutes: sprint to edge of pavement and back and complete 10 med ball slams
Odd minutes: complete 30 double unders / 90 singles, then 12 kettlebell swings (70#/53) to eye level

Blue group: EMOM for 20 minutes:
Even minutes: sprint with a sandbag (70#/50) and complete 10 med ball slams
Odd Minutes: 30 double unders and 12 KB swings (88#/62) to eye level

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Wednesday’s Workout: 6-11-14

Noon Classes are up and running! As a reminder, we will be offering a noon class on Mondays, Wednesdays and Fridays!

Power Development:

Black: Complex #5: Shankle complex: 1 clean grip deadlift, 3 hang pulls from the hip, 1 hang squat clean, 1 jerk. Complete 4 work sets. Start with 75% of 1 rep max clean and jerk and work up.
In between sets , complete 3 elevate, shrug and lift off reps.

Green: Complete 10 sets of 3 explosive deadlifts at 50% of 1 rep max. Perform 4 ring flutters on each arm immediately following your sets. Rest 60 seconds in between sets.

Blue: Complete 8 sets of: 4 split squat jumps on each leg into a 20 meter sprint. Immediately following each set, complete 4 ring flutters on each arm. Rest 90 seconds in between sets.

Conditioning:

9 minute AMRAP of:
1 sled pull (160#/115) or push (90#/60)
10 sledge hammer swings
1 farmer’s carry (70#/53)
10 toes to bar / push up bridge arm march

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Tuesday’s Workout: 6-10-14

Workout of the Day:

Black and Green options: “Kenny’s Surprise!”
5 rounds for time:
10 bar facing burpees
10 Front squat 135#/95 / goblet squat s
10 Chest to bar pull ups / 5 dead hang pull ups
10 box jumps 30”/24 / 24”/20

Blue group: BIG Kenny!
4 rounds for time:
10 bar facing burpees
10 front squats (185/115)
5 muscle ups
10 box jumps (30”/24)
Rest 60 seconds in between each round

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Monday’s Workout: 6-9-14

Noon classes will begin this Monday, June 9th!!!! We will now be offering a noon class on Mondays, Wednesdays and Fridays, so come on by!

Power Development:

Black: Complex #4: 1 snatch grip deadlift, 1 full snatch below the knee, 2 Overhead squats. Complete 4 total sets. Start work sets with 80% of 1 rep max full snatch and work up.
In between each set, complete an RKC plank hold for 10 seconds.

Green: Complete 10 sets of 3 explosive front squats with 50% of 1 rep max. Immediately complete 1 RKC plank hold for 10 seconds in between sets. Rest 60 seconds in between sets.

Blue: Complete 8 sets of: push the prowler (70#/40) on the high handles just down to the edge of the grass. Immediately complete 5 squat jumps for max height. 90 seconds in between sets

Conditioning:

With a partner, complete the following while abiding by these rules:

Only 1 partner can be working on the given exercise at one time.

The other partner must hold a plank until partners switch.

You and your partner can determine when you would like to switch.

The goal is to accumulate as many reps as possible throughout the 9 minutes:

From minutes 0-3, accumulate as many push-ups as possible

From minutes 3-6 accumulate as many mountain climbers as possible

From minutes 6-9 accumulate as many goblet lunges (53#/35) as possible

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Friday’s Workout: 6-6-14

Power Development:

Black: high hang power snatches, 5 snatch grip RDL’s. Complete 4 sets. Start with 65-70% of 1 full snatch 1 rep max.

Complete: 5 ring fallouts in between sets

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 4 explosive deadlifts with 55% of 1 rep max
Odd minutes: complete 5 ring fallouts in between sets

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 5 HIGH box jumps. Step down after each one.
Odd minutes: beach start to 20 meter sprint

Conditioning:
Complete the following every minute, on the minute for a total of 3 sets with a team of three:

Station 1: sled push (90/60) or pull (160/115) down to the edge of the pavement and back
Station 2: 10 tuck jumps
Station 3: rest

Each team member will start at a different station. On the minute, each person will complete the task at the given station. Once the task is completed, they will rest until the minute is up. Team members will then rotate to the next station, until each team member has completed 3 sets at each station.

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