Workout Of the Day

Thursday, September 7, 2017

For time:
50 Calorie row
50 Front rack walking lunges (70#/53#)
400m Run
40 Box jumps (24″/20″)
50 Calorie row
50 KB swings (70#/53#)

Wednesday, September 6, 2017

“Lynne”
5 Rounds for max reps of:
Bodyweight bench press
Pull ups

Tuesday, September 5, 2017

For time:
20/14 Calorie assault bike
20 Shoulder press (95#/65#)
25/17 Calorie assault bike
25 Push press (115#/80#)
30/20 Calorie assault bike
30 Push jerk (135#/95#)

No 5:30pm Make-up Session Today

Monday, September 4, 2017

Rest / Make-up / Mobility

Sunday, September 3, 2017

“Nancy”
5 Rounds for time of:
400m Run
15 Overhead squats (95#/65#)

Saturday, September 2, 2017

For time:
100 Double unders
30 Deadlift (155#/105#)
100 Double unders
30 Hang power cleans (155#/105#)
100 Double unders
30 Push jerk (155#/105#)

Friday, September 1, 2017

Rest / Make-up / Mobility

Thursday, August 31, 2017

21-15-9 reps of:
Calorie row
KB swings (53#/35#)
Calorie bike
Sit ups
Thrusters (75#/45#)

Happy Birthday Dolores!!!

Wednesday, August 30, 2017

5 Rounds for time of:
Run 400m
20 Burpees
10 Chest to bar pull ups

Tuesday, August 29, 2017

EMOM for 15 minutes:
1 Snatch hi-pull + Hang snatch + Overhead squat