Wednesday, September 19, 2018

Carolina

Workout of the Day

A.
Deadlift
Every 2 minutes, for 20 minutes (10 sets)
40 Double-unders
3 Deadlifts

Starting at a moderate weight, build the load by feel over the course of the 10 sets

Rx+ 60 DU

B.
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
Max Jumping Lunges

Masters: 35 / 26, reverse lunges (not jumping)

C.
Optional:
2 Minutes of Butterfly Sit-ups
2 Minutes of Forearm Plank Hold
2 Minutes of Russian Twists (25 / 15 lb plate)

Tuesday, September 18, 2018

Roach and Pat breaking the speed limit (sorry, couldn’t pass up that dad joke 😂)

Workout of the Day

A.
Shoulder Press 10-10-10-10-10
Starting light, build to a heavy set of 10

After each set: 10 Bent Over Rows (10 each arm)

B.
AMRAP in 12 minutes of:
5 Hang Squat Clean Thrusters (125 / 85)
10 Chest to Bar Pull-ups
150m Run

Masters: 95 / 65, pull-ups
Rx+ hang squat clean + squat jerks (135 / 95), 5/3 ring muscle-ups 

Monday, September 17, 2018

Ryan M.

Workout of the Day

A.
Front Squats
Every minute, for 12 minutes: Pause Front Squats
Starting light, increase the load every 3 minutes

Minutes: 1,2,3: 4 reps
Minutes: 4,5,6: 3 reps
Minutes: 7,8,9: 2 reps
Minutes: 10,11,12: 1 rep

B.
(Last done: 2/14/17)
AMRAP in 10 minutes of:
7 Right Arm Dumbbell Snatches (50 / 35)
7 Left Arm Dumbbell Snatches
7 Burpee Broad Jumps (6 ft/ 4 ft)

Rx+ 70 / 50

Monday, September 15, 2018

Chrysa

Workout of the Day

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

2500m on Assault Bike
30-20-10 rep rounds of:
Front Squats (95 / 65)
Box Jumps (24 / 20)

1250m Row
then
30-20-10 rep rounds of:
Push Presses (95 / 65)
Pull-ups

800m Run*
3-20-10 rep rounds of:
Thrusters (95 / 65)
Burpees Over the Bar

*Both partners run.

Rx+ 135 / 95, chest to bar

 

Friday, September 14, 2018

Alejandro looking at the clock

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
20 Wall-Balls (20 / 14)
15/12 Calories on Bike
10 Toes to Bar
10-8-6-4-2 Power Cleans

Masters: 95-105-115-125-135 / 55-65-75-85-95
Rx: 135-155-185-205-225 / 95-105-125-135-145
Rx+: 30/20 lb ball, Clean AND Jerk: 185-205-225-255-275 / 125-135-145-155-165-175

Thursday, September 13, 2018

Ellen

The Summer Throwdown pics are in! Michael Chase did an incredible job again. I have been sharing them on Facebook, but if you don’t have FB and would like to see them, email me.

Workout of the Day

A.
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Rower
2 Squat Snatches

Starting light, build over the course of the 10 sets
Or start and stay at a lighter load and work technique

B.
“Vortex Suplex”
Every minute, for 10 minutes:
6 Overhead Squats (95 / 65)
Max Handstand Push-ups

Masters: 65/45, push-ups
Rx+: 135/ 95, strict HSPU

Wednesday, September 12, 2018

Bradd

Workout of the Day

A.
Every minute, for 28 minutes (7 rounds):
Min 1: 40 Double-unders
Min 2: 20 Kettlebell Swings 
Min 3: 20 Abmat Butterfly Sit-ups
Min 4: 20 Lunges w KB in Goblet Hold

Rx+ 50 DU, 20 KB snatches (53 / 35), 14 GHDSU, 14 Pistols

Tuesday, September 11, 2018

Dawn

Workout of the Day

A.
Bench Press
15 minutes to build to a heavy single

After each set: 30 seconds of Russian Twists

B.
Shoulder Press Biathlon (last done: 3/29/17)
25 Presses (95 / 65)
25 Presses ( 75 / 55)
25 Presses (55 / 45)

Every time you break, run 200m

The bar is either on your shoulders in the jerk rack, overhead, or on the ground while you’re running… no resting with the bar in the hang position, on your back, or anywhere else.

Rx+ 115 – 105 – 95 / 75 – 65 – 55

Monday, September 10, 2018

The 2018 Summer Throwdown Crew

Workout of the Day

A.
Front Squat 3-2-1-1-1-1-1

B.
AMRAP in 6 minutes of:
20 Front Squats (75 / 55)
20 Pull-ups
20 Box Jumps

Rest 3 minutes

AMRAP in 6 minutes of:
10 Front Squats
10 Pull-ups
10 Box Jumps

Rx+ 95/65, chest to bar

Saturday, September 8, 2018

Arnold has been with us since the very beginning.

Workout of the Day

A.
In teams of two, with only one person working at a time:
For 6 minutes:
Min 1: Kettlebell Swings (53 / 35)
Min 2: Calories on Assault Bike

For 6 minutes:
Min 1: Wall-Balls (20 / 14)
Min 2: 150m Run*

For 6 minutes:
Min 1: Lunges w DBs in Front Rack (pick weight)
Min 2: Calories on Bike

For 6 minutes:
Min 1: Ball-Slams (pick weight)
Min 2: 150m Run*

No rest between rounds.
Score is total reps/calories.
*Both partners run.

Rx+  KB: 70/53,  Med-Ball: 30/20,  DBs: 50s/35s, slam ball: 50/30

Or, working solo:
Do the above, except:
Work for 30 seconds, rest for 30 seconds