Monday, October 29, 2018

Jake and Karen’s Baby Shower

Workout of the Day

A.
Back Squat
5 sets of 2 at 80-90%

After each set: weighted push-ups or weighted planks

B.
Every minute, for 15 minutes:
Min 1: 8 Burpee Box Jump Overs – Facing (24 / 20)
Min 2: 10 Front Rack Lunges (135 / 95)
Min 3: 12 Toes to Bar

Masters: 20/16 inches, 85/60
Rx+ 10 BBJO, 12 OH Lunges, 14 TTB

Saturday, October 27, 2018

Jake

REMINDERS:

SATURDAY: Jake and Karen’s going away party/baby shower today (Saturday) at 1:00 PM here at the gym. Come hungry, because Katelyn and I will be providing the one and only PEG LEG PORKER BBQ!!! Feel free, but not obligated, to bring a side and/or a drink of your liking. Pro tip: Attending the 10 AM class will assist in that hunger formation. 

SUNDAY: Jump n Rope Double Under Seminar from 10:00-12:30 on Sunday. There will be no open gym that day. 

Workout of the Day

***Pick one of the following workouts (I promise I will let you choose the one you want to do…or will I?)***

A.
Team of two:
“Triple Jackie”
3 rounds of:
3000m row (250m intervals)
150 thrusters (45 / 35)
90 pull-ups

-OR- 

Team of two:
“Triple Helen”

3600m run (200m intervals)
189 Kettlebell Swings
108 Pull-ups

-OR-

Team of two:
“Katelyn”

5/4 Miles on Assault Bike
120 Shoulder to Overhead (95 / 65)
90 Pull-ups
60 Hang Squat Snatches (95 / 65 )
30 Devil Presses (50s/35s)

Friday, October 26, 2018

REMINDERS:

1) No Open Gym on Sunday, as we will be hosting the Jump n Rope Double Under Clinic from 10:00 AM to 1:00 PM. 
2) Saturday at 1 PM is Jake and Karen’s going away/baby shower party here at the gym.

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
50 Double-unders
10 Alternating Pistols
5-3-1 Power Clean and Jerks

Rounds 1, 2 and 3: 5 clean and jerks
Rounds 4, 5, and 6: 3 clean and jerks
Rounds 7, 8, 9 and 10: 1 clean and jerk

Build in weight by feel on the clean and jerks.

Rx+ pistols: first 3 rounds bodyweight, second 3 rounds 26/18 lb KB, last 4 rounds: 35/26 KB

Thursday, October 25, 2018

Tracy and Gordon

Workout of the Day

A.
Muscle-up Ring Swings
Every minute, for 10 minutes: 5-10 ring swings
Or, if you have muscle-ups: 1-5 muscle-ups

B.
Six rounds for reps of:
1 Minute of Toes to Bar
1 Minute of Box Jumps
1 Minute of Rowing for Calories
Rest 1 Minute

Score will be all reps and calories combined.

Wednesday, October 24, 2018

Workout of the Day

A.
Power Snatch + Snatch
Every minute, for 12 minutes: 1 power snatch + 1 squat snatch
Starting at a moderate load, increase every 3 minutes (4 total loads)

B.
For time:
21-15-9 rep rounds of:
Power Snatches (100 / 65)
Bar Facing Burpees

Rx+ 125 / 90
Masters: 65 / 45, burpees to a 45 lb plate

Tuesday, October 23, 2018

Liz and Nat

Workout of the Day

A.
Bench Press + Bent Over Row
Every minute, for 12 minutes:
Min 1: 10 Bench Press
Min 2: 10 Bent Over Rows (each arm)

B.
AMRAP in 14 minutes of:
12 Double Russian KB Swings
12 Chest to Bar Pull-ups
200m Run

Rx+  Double DB Hang Snatch (50s / 35s), 7/4 bar muscle-ups

Monday, October 22, 2018

Snow, Scott, Tracy, and Justin

Workout of the Day

A.
Back Squat
5 sets of 4 at 75-85%

After each set: 60 second weighted plank

B.
For 16 minutes:
Min 1: 10/7 Calories on Assault Bike + Max Thrusters (95 / 65)
Min 2: Rest

Saturday, October 19, 2018

Workout of the Day

A.
In teams of two, with only one person working at a time, AMRAP in 15 of:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Burpee Deadlifts

Partner A will complete a full round, then Partner B will complete a full round, etc.

Rest 5 minutes

B.
In teams of two, AMRAP in 15 minutes of:
20 Synchro Alt. DB Snatches
30 Calories on Assault Bike or Rower
20 Synchro Overhead Lunges
30 Calories on Assault Bike or Rower

Friday, October 19, 2018

Scott V

Workout of the Day

A.
Split Jerk
Every minute, for 12 minutes: 2 reps
Start light and increase every 3 minutes (4 loads)

B.
Six rounds for time of:
10 Hang Power Snatches (95 / 65)
10 Box Jumps (24 / 20)
10 Wall-Balls (20 / 14)

Masters: 75 / 55, 20/14, 14/10
Rx+ 125 / 85, 30/20

Thursday, October 17, 2018

Zullo and Mia

Workout of the Day

A.
Every 6 minutes, for 36 minutes (6 rounds):
20/15 Calories on Assault Bike
2 Devil Thrusters (pick weight)
200m Run
2 Devil Thrusters
20 Toes to Bar
2 Devil Thrusters
20 Abmat Butterfly Sit-ups

Rx+ ghdsu, 50s/35s