Category: Workout of the Day

Friday’s Workout: 9-12-14

Power Development:

Every minute, on the minute for 14 minutes:
Black:
Even: 2 push presses @ 85-90% of 1 rep max
Odd: 2 snatch pulls @ 100% of squat snatch max
Green:
Even: 5 push-ups using bands or chains and performed explosively
Odd: 5 split squat jumps on each leg

Blue:
Even: 10 push ups
Odd: 8 split squat jumps on each leg

Conditioning:

In teams of 3, and for 8 minutes, complete the following:

Partner 1: push/ pull the sled 25 meters down and 25 meters back
Partner 2: complete 40 mountain climbers (total)
Partner 3: complete as many sledge hammer swings as possible.
Partners will rotate once partner 1 has completed the sled push or pull. If partner 2 finishes the mountain climbers before partner 1 is finished, partner 2 may rest until it is time to switch stations.

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Thursday’s Workout: 9-11-14

Workout of the Day:
Black and Green options: 5 rounds for time:
7 deadlifts (225#/155)
7 dead hang pull ups
200 meter run with a 70#/50/ sand bag or 20# medicine ball

Blue: 4 rounds of:
5 deadlifts @ 80% of 1 rep max
7 dead hang pull ups
200 meter run with a 70#/50 sand bag
Rest 60 seconds in between each round

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Wednesday’s Workout: 9-9-14

This week in skills class we will be focusing on double unders and rowing technique! Be sure to stop in on Wednesday night at 6:30pm to improve your efficiency at these exercises!

Power Development:
Every minute, on the minute for 14 minutes:
Black:
Even: 2 squat snatches @85- 90% of 1 rep max
Odd: Work on your favorite mobility drill!

Green:
Even: 2 back squats @ 75% of 1 rep max
Odd: 10 medicine ball slams (12#/8)

Blue:
Even: 10 goblet squats
Odd: 12 medicine ball slams (12#/8)

Conditioning:
Complete the following:
2 minute AMRAP of:
6 toes to bar / prone bridge arm march
18 double unders
1 minute of rest

2 minute AMRAP of:
6 ring dips / ring rows
18 double unders
1 minute of rest

2 minute AMRAP of:
6 Goblet lunges on each leg (53/35)
18 double unders

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Tuesday’s Workout: 9-8-14

This week in skills class we will be focusing on double unders and rowing technique! Be sure to stop in on Wednesday night at 6:30pm to improve your efficiency at these exercises!

Workout of the Day:

Black and Green options: “Fight Gone Bad”
3 rounds of:
1 minute of wall balls (20#/14)/ goblet squats
1 minute of sumo deadlift high pulls (75#/55) kettlebell SDLHP
1 minute of box jumps (20”/16)
1 minute of push presses (75#/55) landmine presses
1 minute of rowing for calories
1 minute of rest

Blue:

3 rounds of:
30 seconds of Thrusters (115#/75), 30 seconds off
30 seconds Power cleans (115#/75), 30 seconds off
30 seconds of Box jumps (30”/24), 30 seconds off
30 seconds of Push pressses (115#/75), 30 seconds off
30 seconds of Rowing for calories, 30 seconds off
60 seconds of rest

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Monday’s Workout 9-8-14

This week in skills class we will be focusing on double unders and rowing technique! Be sure to stop in on Wednesday night at 6:30pm to improve your efficiency at these exercises!

Power Development:
Every minute, on the minute for 14 minutes:

Black:
Even: 2 squat clean and split jerks @ 85-90% of 1 rep max
Odd: work on your favorite mobility drill!

Green:
Even: 3 explosive deadlifts @ 75% of 1 rep max
Odd: 5 banded broad jumps

Blue:
Even: 10 deadlifts @ 45% of 1 rep max
Odd: 8 banded broad jumps

Conditioning:

10-1 of:
Kettlebell swings (70#/53)
Burpees

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Friday’s Workout: 9-5-14

Power Development:
Every minute, on the minute for 14 minutes in teams of 2:
Black:
Even: 3 push presses @ 80% of 1 rep max
Odd: 3 clean pulls @ 100% of squat clean 1 rep max

Green:
Even: 5 explosive landmine presses on each arm
Odd: 5 banded broad jumps

Blue:
Even: 8 landmine presses on each arm
Odd: 8 banded broad jumps

Conditioning:
For 4 minutes and with a partner:
Partner 1: farmer’s carry down to the edge of the pavement and back (70#/53)
Partner 2: AMRAP mountain climbers.
Rest 60 seconds, then for 4 minutes:
Partner 1: bear crawl down and back in the gym
Partner 2: AMRAP squat thrusts

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Thursday’s Workout: 9-4-14

Workout of the Day

5 rounds of:
3 minute AMAP:
Run 400 meters
5 dead hang pull ups
AMRAP hang cleans (135#/95)
Rest 60 seconds in between rounds

Green group: use the kettlebell sumo deadlift high pull instead of the hang clean.

Blue group: 5 rounds of:
2:30 minute AMRAP of:
Heavy prowler push: 25 meters from the high handles
5 dead hag pull ups
AMRAP hang cleans (155#/105)
Rest 90 seconds in between rounds

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Wednesday’s Workout: 9-3-14

This week’s Skills Class will feature the Power Snatch! Come on by and work on your technique on Wednesday night at 6:30pm!

Power Development:

Every minute, on the minute for 14 minutes in teams of 2:

Black:
Even: 2 power snatches @ 80% of 1 rep max
Odd: Rest

Green:
Even: 3 explosive back squats @ 60% of 1 rep max
Odd: 10 medicine ball slams (14#/10)

Blue:
Even: 10 goblet squats
Odd: 10 medicine ball slams (14#/10)

Conditioning:
In 6 minutes,
Row 750meters
40 kettlebell swings (70#/53)
AMRAP push ups
Score will be number of push-ups completed

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Tuesday’s Workout: 9-2-14

This week’s Skills Class will feature the Power Snatch! Come on by and work on your technique on Wednesday night at 6:30pm!

Power Development:
Every minute, on the minute for 14 minutes in teams of 2:

Black:
Even: 2 Power clean and push jerks @ 80% of 1 rep max
Odd: rest

Green:
Even: 3 explosive deadlifts at 60% of 1 rep max
Odd: 5 wall balls (14#/10) for max height

Blue:
Even: 10 deadlifts @ 45% of 1 rep max
Odd: 5 rotational medicine ball (12#/8) throws to a partner on each side.

Conditioning:
3 rounds for max reps of the following:
40 seconds of ring dips / ring rows
20 seconds of rest
40 seconds of double unders /single unders
20 seconds of rest
40 seconds of OH lunge (45#/25) / goblet lunge (53#/35)

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Labor Day Workout!! 9-1-14

Reminder!! We will be open for a 9:00am and 5:30pm class ONLY on Monday!

This week’s Skills Class will feature the Power Snatch! Come on by and work on your technique on Wednesday night at 6:30pm!

Workout of the Day:

For time: 35-25-15 of:
Box jumps (24”/20)
Burpees
Wall balls (20#/14)/ goblet squats
Once you have completed all of the reps, run 400 meters.

Blue group: 25-20-10 of:
Box jumps (30#/24)
Burpee pull ups
Goblet squat (70#/53)

Once you have completed all of the reps, Sprint 200 meters

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