Wednesday, June 28, 2017

Jess 

Workout of the Day

A.
Toes to Bar
Every minute, for 10 minutes: 15 seconds of TTB

B.
AMRAP in 10 minutes of:
35 Double-unders
10 Box Jump Overs (24 / 20)
6 Deadlifts (275 / 185)

Tuesday, June 27, 2017

John G.

Workout of the Day

A.
Push Press

Spend 15 minutes building to a heavy push press

B.
AMRAP in 14 minutes of:
7 Power Clean and Jerks (120 / 83)
12 Pull-ups

Rx+ 145 / 95, chest to bar

Complete 1 minute of work, then rest 1 minute. Pick up where you left off.

Monday, June 26, 2017

Rae

Workout of the Day

A.
Front Squat
Every 2 minutes, for 10 minutes: 2 reps at 80-85%

B.
Three rounds for time of:
400m w med ball
25 Wall-Balls (20 / 14)

Every time you set the ball down, complete 10 burpees

Saturday, June 24, 2017

Leah

Workout of the Day

A.
Minute 0:00-8:00
In teams of two, with only one person working at a time, complete AMRAP in 8 minutes of:
15/12 Calorie Row
Wall-Balls (20 / 14)

Partner A rows 20/15 calories while Partner B does Wall-Balls. Once Partner A completes the row, partners switch roles.

Score will be total calories and wall-balls.

B.
Minute 11:00-19:00
In teams of two, with only one person working at a time, complete AMRAP in 8 minutes of:
12 Calories on Assault Bike (ladies: Airdyne)
Ball-Slams (pick weight)

Score will be total calories and kettlebell swings.

C.
Minute 22:00-30:00
In teams of two, with only one person working at a time, complete AMRAP in 8 minutes of:
150m run
Kettlebell Swings

Score will be total meters and kettlebell swings

Friday, June 23, 2017

Edmund substituting the KBs w/ Eleanor. Rx+

Workout of the Day

A.
Clean Pull + Hang Clean
Every 2 minutes, for 16 minutes (8 sets):
2 clean pulls + 1 hang squat clean

Starting light, increase every 2 sets (4 loads)

Or stay light and work on form

B.
10-9-8-7-6-5-4-3-2-1 rep rounds for time:
Power Cleans ( at 75% of bodyweight)
Pull-ups

Thursday, June 22, 2017

Sak and Jon

Workout of the Day

A.
For time:
21-15-9 rep rounds of:
Calories on Assault Bike (Ladies: Airdyne)
Front Rack Lunges (95 / 65)

Rest 4 minutes

B.
For time:
15-12-9 rep rounds of:
Box Jumps (24 / 20)
Power Snatches (115 / 75)

Rest 3 minutes

C.
For time:
12-9-6 rep rounds of:
Thrusters (135 / 95)
Burpees Over the Bar

Rx+ OH Lunges, UB Thrusters

Each workout will be scored for time.

Wednesday, June 20, 2017

Garcia

Workout of the Day

A.
Handstand Push-ups
Every minute, for 10 minutes, 15 seconds of:
Level 1: Wall-Walk to Handstand Hold (as close to the wall as possible)
Level 2: Box HSPU/Pike HSPU
Level 3: 1 or 2 Abmats
Level 4: No Mat
Level 5: Deficit (choose height)

B.
For time:
100-80-60-40-20 Double-unders
10-20-30-40-50 Wall-Balls (20 / 14)

Rx+ 30 / 20

Tuesday, June 19, 2017

Karen

New Open Gym Hours: Monday through Friday 7:00 – 8:00 AM and 12:30 – 1:30 PM. Just like our normal schedule, please RSVP and sign in to those classes!

Workout of the Day

A.
Shoulder Press 2-2-2-2-2-2-2

Spend 12 minutes building to a heavy set of 2 on the strict press

B.
Last done: September 27, 2016
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups

Rx+ 125 / 75

Monday, June 19, 2017

3rd Annual Canoe Trip

Workout of the Day

A.
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 2 reps at 80-85%

B.
AMRAP in 12 minutes:
200m Run
12 Burpees
6 Front Squats (185 / 125)

Rx+ 205/135

Saturday, June 18, 2017

REMINDER: CLASS IS AT 9AM ON SATRURDAY

Workout of the Day

A.
“Tail Pipe”
In teams of two, both partners complete three rounds each of:
Partner A: 250m Row
Partner B: Hold two KB in the Front Rack (2×53, 2×35)

At minute 15:

B.
“Gas Mask”
In teams of two, both partners complete three rounds each of:
Partner A: 20 Calories on Assault Bike (Ladies: Airdyne)
Partner B: 15 Burpees to a Target 6 inches above reach