Workout of the Day

Friday, March 6th 2020

Eric E.

AMREP’s in 5 min of:
600m Run
5 Toes to Bar
Max Hang Power Snatch
– Rest 3 min –

AMREP’s in 5 min of:
400m Run
10 Toes to Bar
Max Hang Power Snatch
– Rest 3 min –

AMREP’s in 5 min of:
200m Run
15 Toes to Bar
Max Hang Power Snatch

*Score is Total Reps of HPS

Rx: 75/55, 95/65, 115/80
Fit: 55/45, 75/65, 95/65
Dyn: 45/35

Thursday, March 5th 2020

Michael G

Push Ups Day 29: 15-15-15-15

Coaches Lead Mobility

Back Squat: Week 8
2 sets of 4 reps @ 80%
3 sets of 3 reps @ 85%

10 Minutes to Complete
Max Calories on the Bike or Row

Box Brief

Push Up Challenge
Re-Test: Monday, Mar 9th

Strength Series
After this week will have 2 Weeks Left
1 Rep Max: Week of Mar 23rd

Wednesday, March 4th 2020

Up Side Down Shannon

Push Ups Day 28: 30-5-5-5
60’s Rest

For Time
50 Double Unders
40 Sit-Ups
30 Box Jumps
20 Lateral Burpees Over bar
10 Deadlifts
75 Double Unders
40 Sit-Ups
30 Box Jumps
20 Lateral Burpees Over bar
10 Deadlifts
100 Double Unders
40 Sit-Ups
30 Box Jumps
20 Lateral Burpees Over bar
10 Deadlifts

Rx: 24/20, 225/155
Fit: 24/20, 175/125
Dyn: 20″, 95/65

DU Mods: Attempts or 2:1 singles

Tuesday, March 3rd 2020

Tim G

Push Ups Day 27: 10-10-20-8
60’s Rest

Bench Press: Week 8
2 sets of 4 reps @ 80%
3 sets of 3 reps @ 85%

For Time
1000m Row
then
30 Ring Muscle Ups
OR
30 Bar Muscle Ups

Notes:
15 min time cap
MU’s Mod: 6 Rounds: 5 Pull-Ups + 5 Dips

Monday, March 1st 2020

Syd

Push Ups Day 26: 25-15-15-10
60’s Rest

EMOM for 10 Min Complex of:
Even: 1 Deadlift + 1 Hang Power Clean
Odd: 1 Power Clean + 1 Push Press/Jerk

Notes: Add weight every 2 min, start light and increase to 20-25 lbs above
your Grace weight. This is treated more like an advance warm up.

“Grace”
30 Reps for Time of:
Clean & Jerk (135/95)

Notes
C&J’s for Grace is loosely defined as Ground to Overhead.
The bar most start from the ground and make contact with the
shoulders in the rack position, The elbows must flash forward
of the bar when in the rack position, followed by a
jerk in a locked out overhead position.

Tuesday, February 25th 2020

Anthony

Push Up Day 21: 10-14-18-10
45-60 sec rest between sets

AMRAP in 5 Min
300m Row
6 HSPU
12 Deadlifts (155/110)
Rest 3 Min

AMRAP in 5 Min
400m Row
6 HSPU
9 Deadlifts (185/135)
Rest 3 Min

AMRAP in 5 Min
500m Row
6 HSPU
6 Deadlifts (225/155)

Monday, February 24th 2020

Kristan

Push Up Day 20: 10-20-10-8
45-60 sec rest between sets

For Time
Buy In: 50/35 Cal Bike
-then-
2-4-6-8-10-8-6-4-2
Hang Power Cleans
Toes to Bar
-then-
Cash Out: 50/35 cal Bike

Rx: 135/95
Fit: 95/65
Dyn: 55/35, Sit-Ups

Saturday, February 21st 2020

T.Rich

Day 18: 8-15-8-8
45-60 sec rest between sets

You don’t want to miss tomorrows workout

We’re going to try something we have never done before in class. We’re going to give you the opportunity to design/program your own Class workout.

As a class you will Design/Build your own workout with the help of your Coach

Time Domain: 20-23 Minutes (this is are target time for your workout)

  1. Individual or Partner workout
  2. AMRAP or Rounds for Time
  3. Running – Distance: 200, 400, 600, 800, Mile (choose 1)
  4. Gymnastic (choose 1 or 2)
    – Rope Climbs, Toes to Bar, Pull-Ups, Burpees, or Box Jumps
  5. Barbell or DB/KB Movement (choose 1)
    – Push Press, Push Jerk, Deadlifts, or SDLHP
  6. Choose Your Rep Scheme
  7. Choose Your Weight
  8. Let’s Put It Together!

Have Fun!!!!

Friday, February, 21st 2020

Brian D.

Push-Ups Day 17: 20-10-10-8
45-60 sec rest between sets

Back Squat: Week 6
5 sets of 5 reps @ 75% 1RM

With A 10 Min Running Clock Complete the Following

“Karen”
150 Wall Balls for Time (20/14)

Or

125, 100, or 75 Wall Balls

Notes:
With remaining time in the 10 min Cal Bike

Thursday, February 20th 2020

Brett

`Push Ups Day 16: 5-5-10-5
30 sec rest between sets

AMRAP in 4 min
27/18 Cal Row
27 Power Snatches

4 min Rest

AMRAP in 4 min
21/15 Cal Row
21 Power Snatches

4 min Rest

AMRAP in 4 min
15/10 Cal Row
15 Power Snatches

Rx: 75/55, 95/65, 115/80
Fit: 65/45, 75/55, 95/65
Dyn: HPS 45/35