Category: Workout of the Day

Thursday’s Workout: 10-16-14

Power Development:

Black: Complex #2: 1 snatch grip deadlift, 1 power snatch, 1 full snatch. Complete 4 sets. Start your sets with 75-80% of 1 rep max.
Complete 4 Pallof presses in between each set.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive push-ups. Use with bench or bands to customize this movement! https://www.youtube.com/watch?v=_AV9lZomWjg

Odd minutes: Complete 4 pallof presses on each side

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 5 explosive push-ups. See above video for modifications
Odd minutes: complete 1 zig zag sprint through low cones.

Conditioning:
Work as far up the ladder starting a 1, as you can in 7 minutes:
Dead hang pull ups
Goblet lunges (70#/53) 1 rep equals one lunge on each leg
Squat thrusts

Wednesday’s Workout 10-15-14

Workout of the Day:
Black, Green, and blue options: With a partner, complete the following:

For 4 minutes, complete:
Partner 1: sprint to the edge of the pavement and back
Partner 2: AMRAP medicine ball slams
Switch exercises once partner 1 finishes the run.
Rest 1 minute

For 4 minutes, complete:
P1: farmer’s carry (70#/53) to the edge of the pavement and back (Blue: 255/185 on the trap bar)
P2: AMRAP Box jumps (24”/20)
Rest 1 minute

For 4 minutes, complete:
P1: 20 mountain climbers on each leg
P2: AMRAP sledge hammer swings

For 4 minutes, complete:
P1: row 10 calories
P2: AMRAP ring rows. (blue: ring dips)
Your score at the end of this workout is the total amount of AMRAP reps completed by your team!

Tuesday’s Workout: 10-14-14

We will be covering the Power Clean in the week’s Crush a Weakness Wednesday class! Be sure to make it on Wednesday at 6:30pm to work on this great movement!

Power Development:

Black: Complex #1: 1 deadlift, 1 full clean, 1 front squat. Complete 4 sets. Start your sets at 75-80% of your 1RM clean.
Complete 1 RKC plank hold for 15 seconds in between sets.

Green: Every minute on the minute for 14 minutes complete:
Even minutes: 4 explosive front squats with 55% of 1 rep max
Odd minutes: 10 RKC plank: 20 second hold.

Blue: Every minute on the minute for 14 minutes complete:
Even minutes: 8 explosive goblet squats
Odd minutes: Complete 5 low cone hops into a 20 meter sprint

Conditioning:
Complete 125 kettlebell swings (70#/53) to eye level.
Every minute on the minute, complete 8 burpees

Monday’s Workout: 10-13-14

We will be covering the Power Clean in the week’s Crush a Weakness Wednesday class! Be sure to make it on Wednesday at 6:30pm to work on this great movement!

Workout of the Day:

2 rounds for time:
20 calories on the rower
20 push-ups / modified push-ups
20 wall balls (20#/14) / goblet squats (70/53)
20 toes to bar / hanging knee raise or push up bridge arm march
20 box jumps (24”/20)
20 ring dips / ring rows
20 Goblet lunges (total) 53#/35
20 double unders / 60 singles
200 meter run

Blue Option:
2 rounds of:
12 calories on the rower
12 push presses (95#/65)
12 squat cleans (95#/65)
12 toes to bar
12 box jumps (30”/24)
5 muscle ups
12 front racked lunges (6 on each leg) (95#/65)
24 double unders
40 meter sled push (180#/120)
Rest 60 seconds and repeat for a second round

Friday’s Workout: 10-10-14

Attention!! GBCF will only be running a 9:00am and 5:30pm class on Monday due to Columbus Day. Please plan accordingly!

Strength:

Black:
Wendler Deadlifts: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Deadlift: sumo/trap or regular 3 sets of 6 reps

Blue Deadlift: sumo/trap or regular:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:
3 rounds of:
45 seconds of sledge hammer swings, 15 seconds of rest
45 seconds of mountain climbers, 15 seconds of rest
45 seconds of rowing, 15 seconds of rest

Thursday’s Workout: 10-9-14

Workout of the Day:

Black: 5 rounds of:
In 3 minutes, complete:
400 meter run
7 pull ups / 5 banded pull-ups
14 push-ups / 7 modified push ups
As many front squats (135#/95) / goblet squats (70#/53) as possible with the remaining time
Rest 1 minute in between rounds

Blue Option:
5 rounds of:
In 2:30, complete
200 meter run
4 dead hang pull ups
8 push ups
AMRAP thrusters (135#/95) with the remaining time.
Rest 90 seconds

Wednesday’s Workout 10-8-14

Remember! We will be covering the Power Snatch in our Crush a Weakness Wednesday skills class! Be sure to come on in at 6:30pm on Wednesday to get in on the action!

Strength:

Black:
Wendler shoulder press: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Landmine press: 3 sets of 6 reps on each arm

Blue: One arm dumbbell or kettlebell press:
Set 1: 10 reps on each arm with a light to moderate weight
Set 2: 10 reps on each arm with a heavier weight
Set 3: As many reps as possible with a heavy weight on each arm!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 4 tall kneeling Pallof presses on each side in between sets.

Conditioning:
10 to 1 of:
Wall balls (20#/14)
Toes to bar / push up bridge arm marches
After completing each round, sprint to the edge of the pavement and back.

Tuesday’s Workout 10-7-14

We will be working on the Power Snatch during this week’s Crush a Weakness Wednesday class. Come on by at 6:30pm on Wednesday to work on your technique!

Workout of the Day:

Black and green options: 16 minute AMRAP with a partner of:
Partner 1: 6 power cleans (135#/95) / 12 kettlebell swings (70#/53)
Partner 2: AMRAP burpees

Every 2 minutes, perform a partner sled push (180#/120) or pull (225#/180) down and back or if there is not enough sleds, perform a 10 calorie sprint on the airdyne or rower. Partners may row or ride at the same time.

Note: on the sled push, partners will push from each of the high handles. On the sled pull, one partner will pull, while the other pushes from the weight stack behind!

Blue: 16 minute AMRAP with a partner of:
Partner 1: 3 power cleans (185#/115)
Partner 2: AMRAP burpees
Every 2 minutes, perform a partner sled push down and back

Monday’s Workout: 10-6-14

Our Skills Class has been officially renamed to “Crush a Weakness Wednesday!” In honor of the name change, we will be working on the power snatch this Wednesday at 6:30pm. Be sure to come on over to celebrate the new name and work on your snatch!!!

Strength:

Black:
Wendler back squat: use 90% of your 1 rep max to find the following percentages:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3 AMRAP at 90%

Green: Bulgarian split squat: 3 sets of 6 reps on each leg

Blue: goblet squat:
Set 1: 10 reps with a moderate weight
Set 2: 10 reps with a heavier weight
Set 3: as many reps as possible with a heavy kettlebell!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 3 dead bugs on each side in between each set.
• EVERYONE completing the black group will need a spot on their last set. Ask for one!

Conditioning:

In 9 minutes, complete:
5 rounds for time
4 goblet lunges (70#/53) on each leg
6 ring dips or ring rows
12 box jumps (24#/20)
With the remaining time, complete as many double unders as possible.

Friday’s Workout: 10-3-14

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 3 sets of 6 reps

Blue:
Set 1: 10 deadlifts with a light to moderate weight
Set 2: 10 deadlifts with a heavier weight
Set 2: As many deadlifts as possible with a heavy weight!

Additional strength considerations:
• Rest for at least 2 minutes in between sets.
• Perform 2 sets of RKC planks for 10 seconds between each set.

Conditioning:

Complete as many wall balls as possible in 4 minutes, then immediately run 400 meters.