Workout of the Day

Monday, July 15th 2019

Coach Skyler

The Choice is Yours…..But!

For Time:
? m Run
? Wall Balls 20/14
? m Run

The choice is yours but there will be a WB penalty.

Alpha – Run 1mile…then 75 WB…1 mile run
Bravo – Run 800m…then 100 WB…800m run
Charlie – Run 600m…then 125 WB…600m run

So do you go Long and do Lower reps of WB’s or go Short and do High reps of WB’s.

Choose Wisely!!!!

Saturday, July 13th 2019

Alex

For Time
In Teams of 2 or 3
100 Calories, Rowing or bike
90 Wallball Shots, 20/14
80 Calories, Rowing
70 Burpees
60 Calories, Rowing
50 Toes-to-bar
40 Calories, Rowing
30 box jump overs 24/20
20 Calories, Rowing
10-100 meter sprints
RX+ 20/14# vest

Wednesday, July 10th 2019

Scott M

Strength
Bench Press
 3-3-3-3-3-3
 *Build to a Heavy 3

Metcon
AMRAP in 18 min
 5 Front Squats
 10 Box Jumps
 15 Push-Ups

 Rx+: 185/135, 30/24
 Rx: 135/95, 24/20
 Fit: 115/80, 24/20
 Dyn: 75/55, 20 step ups

Tuesday, July 9th 2019

Matt M.

Helen
 3 Rounds for Time
 400m Run
 21 KBS
 12 Pull-Ups

 Rx: 53/35
 Fit: 35/25
 Dyn: 25/20

Cooldown
3 Rounds Not for Time
 10 Cal Bike
 25 Sit-Ups
 1 Min each side – 3 Position Shoulder Stretch
 1 Min Plank Hold

Monday, July 8th 2019

Mildred

Skill
Max Set of Unbroken Double Unders
 *3 attempts

Metcons
AMRAP 8 min
 12 Toes to Bar
 8 Deadlifts
 4 Bar facing Burpees
 *immediately into
 12 Mins to Find
 1 RM Snatch (squat)

 Rx: 155/105
 Fit: 115/85
 Dyn: 75/65

Wednesday, July 3rd 2109

Will

“Air Force”
For Time
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats 
20 Front Squats
* 4 Burpees at the top of each minute, workouts starts with 4 Burpees

Rx: 95/65
Fit: 75/55
Dyn: 45/35

“The Aftermath”
2 Rounds not For Time
30 Sit-Ups
30 Flutter Kicks
2 Minute plank
30 Russian Twists
30 Hollow Rocks