Workout of the Day

Tuesday May 22, 2018

Lauren

Metcon: Tabata Tuesday

8 Rounds: 20 sec on, 10 sec off

Calorie AB

-1 min rest-

Pull-ups

-1 min rest-

Air Squats

-1 min rest-

Sit-Ups

-1 min rest-

Slam Balls

*Score= lowest # of reps/cals completed in each round

Monday May 21, 2018

Chase

Strength: (week 8) Press 4×4 @ 80%

Metcon: Death by C&J (ground to overhead) 20 mins

Min 1: 1 GTO

Min 2: 2 GTO

Min 3: 3 GTO…etc.

RX: 115/80#
RX+: 135/95#

*If you fail <10, take 1 min off and pick back up where you failed
*If you fail > 10, take 1 min off and work your way back down the ladder

Box Brief: Lifting days this week will be Monday, Wednesday, and Friday
Murph on Monday (28th). Gym will open at 8am, Murph starts at 9

Tuesday May 15, 2018

Britt M and Dr. Jess

Conditioning: For time:

200m run

18 Hang Power Cleans (95/65#)

-rest 2 mins-

200m run

15 Hang Power Claens (105/70#)

-rest 2 mins-

200m run

12 Hang Power Cleans (115/80#)

-rest 2 mins-

200m run

9 Hang Power Cleans (125/85#)

-rest 2 mins-

200m run

6 Hang Power Cleans (135/95#)

Monday May 14, 2018

Carlita

Strength: (week 7) Deadlift and Press 2×2 @ 90%

 

Metcon: *LEADERBOARD WOD*

30 Ring Muscle Ups for time

Scale 1: 30 Burpee C2B pull-ups

Scale 2: burpee+ box step up+ Jumping pull-up= 1 rep (30 for time)

Box Brief: lifting days will be Monday and Friday
Bench Mark Wods: Monday and Wednesday