Category: Workout of the Day

Tuesday’s Workout: 6-24-14

This Week’s Skills class will be focusing on the Muscle up! Don’t think you can do a muscle up yet? No worries!! We have plenty of regressions to help you on your way to getting your first! Skills class will be held on Wednesday at 6:30pm.

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. Goal: try to beat your time from last week!!

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:

For time:
Sprint down to the edge of the pavement and back, then rest 30 seconds.
Sprint 200 meters, then rest 1:00 minute
Run 400 meters, then rest 2:00 minutes
Run 800 meters as fast as possible.

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Monday’s Workout: 6-23-14

Workout of the Day:

Today’s Workout was created by GBCF’s March Co-Member of the Month, KellyAnne McCafferty!

Black and green options:

“Bikini season”

Buy in: 25 ball slams (20#/14)

5 rounds
200 m sandbag run
10 box jump burpees (24”/ 20)
10 kettle bell swings (70#/ 53)
30 sec plank

Buy out: 25 ball slams (20#/14)

Blue option:

Buy in: 15 back squats (135#/95)

3 rounds of:
200 meter sand bag run
10 burpee box jumps (30”/24)
10 power cleans (135#/95)
10 toes to bar
Rest 60 seconds in between each round

Buy out: 15 back squats (135#/95)

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Friday’s Workout: 6-20-14

Workout of the Day:

Black and Green options:

AMRAP 7 minutes of:
Partner 1: completes 8 thrusters (95/65) / or 8 goblet squats
Partner 2: completes as many Double unders as possible
Rest 1 minute, then

AMRAP 7 minutes of:
Partner 1: 8 power snatches (95#/65) or 8 kettlebell sumo deadlift high pulls
Partner 2: completes as many mountain climbers as possible

Blue group:
AMRAP 7 minutes of:
Partner 1: completes 8 thrusters (115#/75)
Partner 2: completes as many Double unders as possible
Rest 1 minute, then
AMRAP 7 minutes of:
Partner 1: 8 power snatches (115#/75)
Partner 2: completes as many mountain climbers as possible

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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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