Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
Hang Clean
5 x 3

B.
30 KB swings (53/35)
30 GHD su
30 goblet squats
Row cal (85/70)



Saturday preview:
A.
In teams of 3:
1200m Indian run
then
w/ only 1 person working at a time
3 rds
20 push press (95/65)
20 ctb pu
20 front squats
then
800m Indian run
then
w/ only 1 person working at a time
3 rds
20 GTS
20 OHS
20 push-ups
then
400m Indian run
(time cap 40 min)





A.
EOMOM 20 min
5 deadlifts (175% BW)
5 box jumps (24/20)

B.
2 rds
400m run
20 wall ball (20/14)


Friday preview:

A.
Hang Clean
5 x 3

B.
30 KB swings (53/35)
30 GHD su
30 goblet squats
Row cal (85/70)





A.
Front squat
5 x 5

B.
AMRAP 7 min
3 HPC (115/85)
6 HSPU
30 double unders



Thursday preview:
A.
EOMOM 20 min
5 deadlifts (175% BW)
5 box jumps (24/20)

B.
2 rds
400m run
20 wall ball (20/14)





Happy 4th of July!

Closed
We are closed today.  Enjoy the holiday and we will see you back in the gym tomorrow!


Wednesday preview:
A.
Front squat
5 x 5

B.
AMRAP 7 min
3 HPC (115/85)
6 HSPU
30 double unders





A.
"Hildy"
100 cal row
75 thrusters (45/35)
50 pull-ups
75 wall ball (20/14)
100 cal row

If you’ve got a 20-lb. vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.


Tuesday preview:

CLOSED
Happy 4th of July!  Enjoy the Holiday and we will see you in the gym tomorrow!

 





CLOSED


Monday preview:
*** 2 classes ONLY 9:00am & 5:30pm
A.
"Hildy"
100 cal row
75 thrusters (45/35)
50 pull-ups
75 wall ball (20/14)
100 cal row

If you’ve got a 20-lb. vest or body armor, wear it.

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.





A.
In teams of 3 with partners rotating stations:
3 rds
Station 1 30 wall ball (20/14)
Station 2 20 burpee box jumps (24/20)
Station 3 10 deadlifts (295/205)
Station 4 400m run
Station 5 rest
*partners load into Station 1 one after the other
*may only move to next station after work has been completed by partner in front of you



Sunday preview:
CLOSED





A.
"Nate"
AMRAP 20 min
2 muscle ups
4 HSPU
8 KB swings (70/53)

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.


Saturday preview:

A.
In teams of 3 with partners rotating stations:
3 rds
Station 1 30 wall ball (20/14)
Station 2 20 burpee box jumps (24/20)
Station 3 10 deadlifts (295/205)
Station 4 400m run
Station 5 rest
*partners load into Station 1 one after the other
*may only move to next station after work has been completed by partner in front of you





A.
OHP
5 x 3

B.
3 rds
400m run
10 HPC (135/95)
rest 3 min


Friday preview:

A.
"Nate"
AMRAP 20 min
2 muscle ups
4 HSPU
8 KB swings (70/53)

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.

Nate is survived by his wife, Mindi; and his infant son, Parker.





A.
20 min skill session

B.
3 rds
500m row
25 thrusters (45/35)
rest 3 min


Thursday preview:

A.
OHP
5 x 3

B.
3 rds
400m run
10 HPC (135/95)
rest 3 min





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