Thursday, July 14th, 2016

Workout of the Day 5 sets of the following circuit: 5 Back Squat 5 Chin Ups 10 Push Ups then Plate fun :) 10 minute AMRAP: 10 G2OH 20 OH Lunges 10 Burpee Plate Jumps 20 Ribbons Every time you set the plate down, do 25 DUs 
(excluding burpees and touch and go for G2Oh).…

Wednesday, July 13th, 2016

Workout of the Day Crazy 8’s #1 EMOM x 8 rounds 5 romanian dead lifts (first 3 rounds are warm up, and last 5 are holding heavier weight). 2 minute rest then #2 8 Minute AMRAP: 12 Overhead Squats 12 KB Swings 12 Tire Slams 2 minute rest then #3 8 minute AMRAP: 12 Calorie…

Happy Birthday, Coach B and Serena!

Workout of the Day Clean & Jerk Find your 1 rep max. 5, 5, 3, 3, 1, 1, 1, 1 + then Complete as many reps as possible in 1 minute stations: Muscle ups/transitions/evil wheelies (reps) GHD Sit Ups (reps) Shuttle Sprints (laps) x 3 rounds *no rest between stations or rounds– 9 minutes straight…

Monday, July 11th, 2016

Workout of the Day Shoulder Press 5, 5, 5, 5, 5 then 12 minute AMRAP: 100 m sprint 12 power cleans 24 lateral jumps then Push up challenge Level 1: 65/35# power cleans Level 2: 95/65# power cleans Level 3: 115/85# power cleans Post your scores to the Whiteboard.

Saturday, July 9th, 2016

Workout of the Day In pairs, complete: Run 400 m together 50 box jumps, alternating reps (waiting partner holds a wall sit) Run 400 m together 50 Med ball pass sit ups Run 400 m together 50 Burpees, alternating reps (waiting partner hangs on pull up bars). *You may need to break up the burpees…

Friday, July 8th, 2016

Workout of the Day Turkish Get-Up Find your 3 rep max. then 16 minute AMRAP: 200 m run 8 Toes to Bar 16 KB Snatches 8 Turkish Get Ups 16 Grasshoppers Level 1: 15/10# kb snatches Level 2: 25/15#kb snatches Level 3: 35/25# kb snatches Post your scores to the Whiteboard.

Happy Birthday, Clare!

Workout of the Day Pull Ups: 5, 5, 5, 5, 5 then Tabata (20 seconds on, 10 seconds of rest x 8 rounds): Burpees Row (Cal) DUs *1 minute rest between movements. Complete all 8 rounds of each movement before moving to another station (ie. 8 rounds of 20 sec. on 10 off burpees, then…

Wednesday, July 6th, 2016

Workout of the Day Front Squat 6 sets of 3 Front Squats followed by 3 box jumps then For time: 10-9-8-7-6-5-4-3-2-1 Thrusters KB Swings Level 1: 55/35#, 25/15# KB Level 2: 75/55#, 35/25# KB Level 3: 95/65#, 53/35# KB Post your scores to the Whiteboard.

Tuesday, July 5th, 2016

Workout of the Day EMOM x 5 rounds: 1 Power Snatch + 1 Full Snatch then EMOM x 5 rounds 1 Snatch (Full) then 12 minute AMRAP: 100 m farmer’s carry 10 Candlesticks 15 Ball Slams Level 1: 10# Ball Level 2: 15# Ball Level 3: 20# Ball Coach’s Tips: The first 5-minute EMOM is…