7/1/15

Just a quick heads up. We will only have Open Gym session on Saturday from 7am-10am. There will be a “Hero” on the board, still TBD, open to suggestions!!!!

Workout of the Day

A.

Every two minutes, for 12 minutes:

Power Clean + Squat Clean

B.

Five rounds for time:

Row 300 Meters

12 Front Squats (95/65 lbs)

12 Pull-Ups

   
   

6/30/15

Nice lil burner today. Definitely got spicy as the rounds went on. Gonna keep it rollin with another lil gem tomorrow!!!

Workout of the Day

A.

Four sets of:

Box Step-Ups x 8 each leg

(rest 30 seconds between legs)

Rest 60 seconds

Single-Arm Dumbbell Row x 6-8 each arm

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 12 minutes of:

10 Barbell Thrusters (75/55 lbs)

20 Overhead Alternating Reverse Lunges

  

6/29/15

Had an amazing time today with the crew at the Alatoona Sprint Triathlon this morning.  Gotta get out and do something that scares you everyday!!!

  
 
Workout of the Day

A.

Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 4-6 reps

*Use heavy dumbbells or a barbell.
B.

Every 90 seconds, for 15 minutes (10 sets):

5 Push Presses 135/95

10 Burpees Over the Barbell

6/25/15

Workout of the DayA.

Every two minutes, for 20 minutes (5 sets of each):

Interval 1 – Deadlift on riser x 6-8 reps

Interval 2 – Banded or Weighted Push-Ups x 10-15 reps

B.

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

245/175 lb Deadlift

Burpees Over the Barbell

  

6/25/15

Workout of the DayA.

A. Front Squat

Set 1: 5 reps @65%

Set 2: 4 reps @75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @85%

Set 5: 1 rep @ 90%

Set 6: 1 rep @95%

Set 7: 1 rep @101%

Set 8: 1 rep @ 101+%

Rest 2 minutes between sets

B.

Five rounds for time of:

Row 250 Meters

15 Pull-Ups

15 Wall Ball Shots (20/14 lbs)

  

6/24/15

Workout of the DayA.

Every minute, on the minute, for 15 minutes:

Minute 1 – 40 Double-Unders

Minute 2 – 6-8 Strict L-Seated Ring Pull-Ups

Minute 3 – 3-4 Wall Climbs

B.

Four sets for max reps against a 3-minute running clock of:

Run 100 Meters

10 Toes to Bar

10 Kettlebell Swings (32/24 kg)

Rest 3 minutes between sets.