Tuesday 04/28/150

Lizzy - Tuesday

- Lizzy

Workout of the Day
Strength: Back Squat 5-3-1
then
100 air squats
30 pull ups*
75 air squats
20 pull ups
50 air squats
10 pull ups
25 air squats
*Do chest to bar pull ups if you have them

Post your scores to the Whiteboard.

Monday 04/27/150

Monday

Workout of the Day
Work on Snatch 15 min increasing weight as appropriate
then
8min AMRAP
1 Snatch (at 65% of 1RM)
10 Box Jumps (24/20)
10 Push ups

Post your scores to the Whiteboard.

Friday 04/24/150

REMINDER:
Field Day is tomorrow at Dakota Ridge High School!
13399 W Coal Mine Ave, Littleton, CO 80127
Arrive by 10am day starts at 10:30 activities should be over around 2:30.
BBQ and kickball to follow :-) Bring a side and we’ll provide the meat. Bring your families too!

Friday - Stacey
- Stacey

Workout of the Day
Guided Skill – Overhead Squat
then
10min AMRAP
10 Overhead Squats (115/75)
10 Pull-ups
20 Lateral Jumps over the bar

Post your scores to the Whiteboard.

Thursday 04/23/150

Thursday - Tim L and Kelli
- Tim L and Kelli

Workout of the Day
Strength – 1RM Jerk
then
3 Rounds
20 KB Swings (24/16)
20 Goblet Squats (24/16)
2x Run Around Building

Post your scores to the Whiteboard.

Wednesday 04/22/150

Wednesday - Dave
- Dave

Workout of the Day
Mobility – Banded Hamstring, Couch Stretch, Peanut roll out
then
2 Rounds
800M Run
30 Ring Dips
30 Deadlift (185/125)

Post your scores to the Whiteboard.

Tuesday 04/21/150

Tuesday - Laci
- Laci

Workout of the Day
Front Squat 2-2-2-2-2 (increase weight with each set)
then
3 Rounds:
20 Thrusters (95/65)
20 Knees to Elbows
50 Double Unders

Post your scores to the Whiteboard.

Monday 04/20/150

Monday

 

Workout of the Day
Guided Skill – Hang Power Clean
then
4 Rounds:
10 Hang Power Cleans (135/95)
15 Box Jumps (24/20)

Post your scores to the Whiteboard.

Friday 4/17/150

Friday - Alison
- Alison

Workout of the Day
4 rounds Not For Time:
3 Strict Toes to Bar
During 2 min rest between rounds complete 3 High Box Jump

then
15 Minute AMRAP
5 Toes to Bar
7 Box Jumps (24/20)
5 Hang Dumbell Snatch Right Arm (55/35)
5 Hang Dumbell Snatch Left Arm (55/35)

Post your scores to the Whiteboard.

Thursday 4/16/150

Thursday - Ryan Z
- Ryan Z

Workout of the Day
15 min Guided Skill – Deadlift
then
21-15-9
Deadlift (225/155)
Burpee Lateral Jumps Over Bar

Post your scores to the Whiteboard.

Wednesday 4/15/150

Wednesday - Eagar's
- Eagar STRONG!

Workout of the Day
15 min skill work to get better at something you’re not good at YET
then
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Post your scores to the Whiteboard.