Workout of the Day

Tuesday, Jan 27th


June 26, 2017

Back Squat

(20 Minutes to work up to a 1 Rep Max)

Metcon 

15-12-9

Thrusters (95/65)

Burpees Over Bar

9-6-3

Thrusters (135/95)

Burpees Over Bar

+7 min time cap+


Monday, June 26th


June 25, 2017

Maxing out Back Squat tomorrow, Tuesday the 26th.

Muscle-ups

(5 Mins – Every :30 1-3 Reps)

Handstand Push-ups

(5 – Mins Every :30 1-3 Reps)

For Time:

500m Row

5 Rounds of:

5 Pull-ups

10 Push-ups

15 Kettle Bell Swings(53/35)

600m Run

3 Rounds of:

10 Pull-Ups

15 Push-Ups

20 Kettle Bell Swings

2/1.5k Bike

1 Round of:

20 Pull-ups

30 Push-ups

40 Kettle Bell Swings


Saturday, June 24th


June 23, 2017
Happy Birthday Sarah C and Mac H!
Bradley 
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here

 


Friday, June 23rd


June 22, 2017
Front Squat 
4×9 @ 75% or 5-10# increase from last week every 2:30
-Metcon-
900m Run Buy in
3 Rounds
20 Kbs
5 Hand Stand Push-ups
20 Ball Slams
5 Deadlifts (275/185)
++12 Min Time Cap++

 


Thursday, June 22nd


June 21, 2017

5 sets of max S. Pull Ups

2 Mins of Rest B/t sets

++Teams of 2:++

20 Min Amrap

50c Assault Bike

100 Wall Balls

50 Renegade Rows

100 Double Unders

*1 Person working at a time*

–Accessory–

++On Your Own++

500m Row

1:1 Work:Rest Ratio

500m Row

Shoot for about 85-88% Effort Each Time


Wednesday, June 21st


June 20, 2017

3 Rounds not For Time:

200m Run

Crab Walk (fwd and Bkwd)

20 Split Jumps

2 Wall Walks

-Clean and Jerk-

(70% or 5-10# increase from last week)

Min 0-5: 2 Cln + 1 Jerk

Min 5-10: 1 C & J

– Metcon –

21-15-9

Hang Power Cleans (95/65)

Box Jumps (24/20)

Toes 2 Bar

*8 Min Time Cap*


Monday, June 19th


June 18, 2017

Back Squat 

10×3 @82.5-85% or 5-10# increase from last time (6/12) Every :90s

Metcon

3 Rounds

15 Thrusters (95/65)

12 C2b Pull-Ups 

9 Burpees over bar

++9 Min Time Cap++


Thursday, June 15th


June 14, 2017

Teams of 2

80/60c Bike

20 HsPu

100 Double Unders

60/40c Bike

20 HsPu

100 Double Unders

40/20c Bike

20 HsPu

100 Double Unders

+25 Minute Time Cap+

Accessory

++On Your Own++

500m Row

Rest 2 Mins

500m Row

Shoot for about 85% Effort Each Time


Wednesday, June 14th


June 13, 2017

10 Min Emom @ 70%

Min 0-5: 2 Cleans + 1 Jerk 

Min 5-10: 1 Clean and Jerk

5 Rounds for Time:

8 S2Oh (135/95)

16 Push-Ups

300/250m Row

++ 14 Min Time Cap++


Tuesday, June 13th


June 12, 2017

Tuesday 

Power Snatch + Snatch

Every :90s x 7 Sets @ Approx 70%

-Metcon-

For Time:

20 Box Jumps (30/24)

15 C2B Pull-ups

10 Box Jumps 

15 C2B Pull-Ups

10 Box Jumps

15 C2B Pull-ups

20 Box Jumps

++10 Min Time Cap++


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