Friday 05/06/160

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Melissa with some other people……..

Workout of the Day
Strength – 3 Rounds – Max effort hold at top of ring dip position – then – max effort hold chin above bar (change hand position each round) – then – max effort L-sit (on boxes, rings, or plates on the floor)

Move from one station to the next with minimal rest – rest 1 minute between rounds
Record total combined time

then

2 Rounds
100 double unders
50 Situps
100 air squats

Post your scores to the Whiteboard.

Thursday 05/05/160

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Tim & Trey – Bicep day

Workout of the Day
Open Skill day – 15 minutes to work on a skill of your choice
then
40 Alternating Dumbell Snatch (55/35)
9 Wall Walks
30 Alternating Dumbell Snatch
7 Wallwalks
20 Alternating Dumbell Snatch
5 Wallwalks
10 Alternating Dumbell Snatch

Post your scores to the Whiteboard.

Wednesday 05/04/160

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Kent @ Tracey

Workout of the Day

10 Minute EMOM
1 Power Clean + 1 Hang Power Clean @ 80 1RM Power Clean
then
400m Run
then
3 Rounds
10 Power Clean @ 70% 1RM power clean
10 Box Jumps (30/24)
then
400m Run

Post your scores to the Whiteboard.

Tuesday 05/03/160

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Lara

Workout of the Day
Front Squat
Find your 1 rep max.
Within 15 Minutes
then
4 Rounds
20 Wallballs (20/14)
20 Kettlebell swings (24/16)
Run around the building

Post your scores to the Whiteboard.

Monday 05/02/160

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Workout of the Day
3 Rounds
1 minute plank on elbows
1 Minute plank on right hand
1 Minute plank on left hand
1 Minute plank top of pushup position

*Rest as needed

 

then

 

14 Minute AMRAP
8 Shoulder to overhead (95/65)
8 Overhead lunge (95/65)
8 Chest to bar pullups

Post your scores to the Whiteboard.

Friday 04/29/160

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Workout of the Day
Mobility
then
1k Row
30 Ring Dips
30 Pullups
100 Double Unders
30 Pullups
30 Ring Dips

Post your scores to the Whiteboard.

Thursday 04/28/160

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– Joel dropping knowledge bombs at Barbell Club

Workout of the Day
15 min to work up a heavy Squat Snatch single
then
7 Rounds
8 Squat Snatch (95/65)
Run around building

Post your scores to the Whiteboard.

Wednesday 04/27/160

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– Jess & Ambrosia

Workout of the Day
Open skill
then
6 Minute AMRAP
3 Power Clean (185/115)
6 Box Jumps (24/20)
Rest 2 Minutes
3 Minute AMRAP
Power clean
(Power clean should be roughly 70% 1RM)

Post your scores to the Whiteboard.

Tuesday 04/26/160

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– Brenna & CJ: synchronized wallballs

Workout of the Day
400m run
50 Kb swings (24/16)
20 Toes to Bar
400m run
40 KB swings
15 Toes to bar
400m run
30 KB swings
10 Toes to bar

Post your scores to the Whiteboard.

Monday 04/25/160

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Beer run 5k kickass Encounter team

Workout of the Day
Total

1RM Back Squat
1RM Strict Press
1RM Deadlift

Your score is all the numbers added together. Take 15 minutes on each to reach a max, you must do it in the order above

Post your scores to the Whiteboard.