Workout of the Day

Workout of the Day

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Workout of the Day postings


Happy Labor Day!  8:30am workout ONLY!

Come at 8:30 and be ready for a long, fun, team workout.



*** Holiday Schedule***
Sunday CLOSED
Monday Group Workout 8:30am ONLY.  Happy Labor Day!





*** Holiday Schedule***
Saturday classes at 8:30 & 9:30am ONLY.  No open gym
Sunday CLOSED
Monday Group Workout 8:30am ONLY.  Happy Labor Day!

A.
In teams of 3 with teammates completing full rounds
40 min AMRAP
5 clean & jerks (115/85)
10 wall ball (20/14)
5 OHS
25 UB double unders



A.
In teams of no more than 8 where all team members must finish together
12 min Indian Run for distance

B.
With a running clock, at the top of each minute complete
1 deadlift (BW)
1 burpee
add a rep to each movement every minute
stop when you are unable to complete the required reps in 60 seconds.




A.
In 14 min build to a heavy back squat double

B.
In 14 min build to a heavy bear

C.
In teams of 2 with partners alternating laps, where a lap is 60 feet
7 min max distance farmer's carry (140/106)



A.
EMOM 10 min
10 burpee box jumps (24/20)

B.
for time
30 muscle-ups



A.
Front Squat 1, 1, 1, 1, 1

B.
Deadlift 1, 1, 1, 1, 1

C.
Rack Jerk 1, 1, 1, 1, 1



A.
10 rds
30 double unders
5 burpees
rest 30 sec

B.
In teams of 2 with only one partner working at a time
2000m row
100 alt arm db snatches (45/25)
100 single arm KB deadlifts (70/53)
100 thrusters (45/35)
100 toes-to-bar



Self Improvement Sunday:

Mobility Class at 12:15pm (bring a foam roller and your tools).
Oly Class at 2:00 - 3:30pm



A.
In teams of 3
10 rds
Partner 1 row 500m
Partner 2 pull-ups
Patner 3 KB swings (53/35)
Partners move stations at the completion of each 500m row
Score is time to complete ten 500m rows minus 1 sec for each pull-up and kb swing accumulated.



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