Monday, April 22, 2019

Ale

Workout of the Day

A.
Tempo Back Squat
5 x 5 (33X1)

B.
AMRAP in 14 minutes of:
10 DB Burpee Deadlifts
200m Run
30m DB Front Rack Lunges

Rx+ 50s/35s, 1 arm front rack, 1 arm Overhead

C.
Optional
1.5 mile run (intersection of Ft Negley and Chestnut)

Saturday, April 20, 2019

Ross

EASTER SUNDAY SCHEDULE UPDATE:
OPEN GYM FROM 9-11AM!!!

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:

Every 7 minutes, for 28 minutes (4 rounds):
Round 1: 40/30 Calorie Assault Bike + 100 DB Front Squats
Round 2: 40/30 Calorie Row + 100 Pull-ups
Round 3: 40/30 Calorie Assault Bike + 100 Ball slams 
Round 4: 40/30 Calorie Row + 100 DB Push Presses 
 
Rx+ 50s/35s, chest to bar

Friday, April 19, 2019

Lee

Workout of the Day

A.
Snatch Complex
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Bike
1 power snatch + 1 hang power snatch + 1 overhead squat
(start light and build by feel)

B.
AMRAP in 9 minutes of:
3 Squat Snatches (135 / 95)
9 Box Jumps (24 / 20)

Masters: Power snatch 105/65 , 20/16
Rx+ 155/105

Thursday, April 18, 2019

Maggie (aka TM)

Workout of the Day

A.
AMRAP in 8 minutes of:
12 Kettlebell Swings (53 / 35)
12/9 Calories on Rower

Rest 3 minutes

B.
AMRAP in 8 minutes of
10 Handstand Push-ups
10/7 Calories on Ski-erg

Rest 3 minutes

C.
AMRAP in 8 minutes of:
8 Burpee Box Jump Overs (24 / 20)
8/6 Ring Dips

Masters: 35/26, push-ups, 20/16
Rx+ 70/53, strict hspu, 6/4 ring mu

Wednesday, April 17, 2019

Mike SimKowee

Workout of the Day

A.
Power Clean
Sets 1+2: 4 reps at 60%
Sets 3+4: 3 reps at 70%
Sets 5+6: 2 reps at 80%
Sets 7+8: 1 rep at 85%

Then, 5 minutes to establish a 1 rep max

B.
Five rounds for time of:
50 Double-unders
5 Hang Squat Cleans (205 / 135)

Masters: 120 / 75

C.
Optional
For time:
50/40 Cal on Assault Bike

Tuesday, April 16, 2019

Whitney C.

EASTER SCHEDULE: This coming Sunday, we will be closed in observance of Easter. Sorry for any inconvenience.

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes: 2 reps

Start light and increase by feel every 2 minutes

B.
Last done: 6/17
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups

Rx+ 115 / 75

C.
Optional:
400m Farmers Carry (2×70/2×53)
Every break you take, complete 8 burpees 

Monday, April 15, 2019

Congrats to JoAnna and Pepper on their 1st Place finish

Workout of the Day

A.
Front Rack Reverse Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps (build in load)

B.

Bulgarian Split Squats
After each set of lunges perform:
10 bulgarian split squats w DBs/KBs (build in load)

C.
Every 4 minutes, for 16 minutes (4 sets):
200m Run
10 Wall-Balls (to 12 and 10 foot targets)
150m Run
10 Pull-ups*

Each round will be scored for time.

*Do your best to go unbroken on these

Masters: 14/10
Rx+ 30/20 to 12/10 foot targets, 10/7 bar muscle-ups

Saturday, April 13, 2019

Braedon

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
One round of:
70 Thrusters (95 / 65)
70 Power Cleans (95 / 65)

-Right into-

B.
Two rounds of:
50 Goblet Squats (53 / 35)
50 Ball Slams

-Right into-

C.
Three rounds of:
30 Burpees
30/20 Calories on Bike or Row

No rest between rounds

Friday, April 12, 2019

Jim Savelyev with some fantastic pics again!

Workout of the Day

A.
Bench Press
Every 2 minutes, for 20 minutes (10 sets):
Row 10/7 Calories
5 Bench Press

B.
AMRAP in 10 minutes of:
10 Alternating DB Snatch + Push Press
10 Push up + Burpee

Thursday, April 11, 2019

Fadi

Workout of the Day

A.
“Badger”
Three rounds for time:
30 Squat Cleans (95 / 65)
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007