Workout of the Day

Workout of the Day

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Workout of the Day postings


A.
In teams of 3:
2000m run
then
w/only 1 partner working at a time
90 KB swing (70/53)
90 t2b
90 power cleans (135/95)
90 box jumps (36/31)
then
as a team
1200m run


Sunday preview:
Mobility 4:00 - 5:15pm





A.
In teams of 3 with only 1 partner working at a time:
100 wall ball (20/14)
100 ab mat su
100 C&J (95/65)
50 wall ball
50 ab mat su
50 C&J
25 wall ball
25 ab mat su
25 C&J


Sunday preview:
Open Gym 2:00 - 4:00pm
Mobility CANCELLED (Bowling!)




A.
Deadlift 4 x 2

B.
In teams of 2 with one partner working at a time
10 squat clean thrusters (135/95)
20 muscle ups
30 box jumps (24/20)
40 DB push press (45/35)
50 deadlifts
40 DB squat cleans
30 OTB jumps
20 CTB pu
10 STO



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

B.
In teams of 3
2 rds
100 pull-ups
200 HRPU
300 double unders
*2 deadlift (225/155) penalty for each member for any break in a movement



A.
5 rds
Clean 1, 1, 1

B.
In teams of 2 with only 1 partner working at a time
100 KB deadlift (140/104)
100 russian KB swings (70/53)
100 Goblet squats
then
800m run done as a team



Happy Labor Day!  8:30am workout ONLY!

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



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



No OPEN GYM today.  Have a Happy Memorial Day Weekend!

A.
In teams of 2 with both partners working at the same time accumulate the following:
2000m run
200 double unders
200 wall ball (18/12)
200 sit-ups
200 lunge steps (alt legs)
(parse anyway you see fit)
then
100 thrusters (45/35)





A.
In teams of 2 with partners alternating movements
6 rds
400m Run
20 pull-ups
20 box jumps (24/20)
50 double unders
400m Run




Metcon:
In teams of 3:
Rowing Race
50 -40-30-20-10 (cal)
300 push-ups
Rowing 1 at a time, each team member must complete a set before moving down the ladder. During player rest from rowing, each team must accumulate 300 push-ups.




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