Thursday 07/28/160

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Beale showing full range of motion

Workout of the Day
Open Skill day – 15 Minutes
then
4 Rounds
20 Pushups
20 Pullups
400m Run

Post your scores to the Whiteboard.

Wednesday 07/27/160

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Sweeney mid CTR

Workout of the Day
Back Squat 5-3-1 – Increase weight each set – find a 1RM
then
“The San Francisco Crippler”
30 Back Squat (225/155)
1000m Row

*If this weight is not realistic, use 75% of the 1RM completed during the strength portion

Stagger heats every 6 minutes as needed
Post your scores to the Whiteboard.

Tuesday 07/26/160

 

 

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A little Double DT fun

Workout of the Day
Accumulate
3 Minutes Plank on elbows
2 Minutes plank right side
2 Minutes plank left side
then
50 Alternating Shoulder Touches in top of pushups position

then
50-40-30-20-10
Kettlebell Swings (Green/Yellow)
Situps

Post your scores to the Whiteboard.

Monday 07/25/160

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Jenny

Workout of the Day
Double “DT”
10 Rounds
12 Deadlift (155/105)
9 Hang Power Clean (155/105)
6 Push Jerks (155/105)

*25 Minute Cutoff
**If RX weight is not realistic, choose a weight that is 60% of your push jerk 1RM, or a weight where you could do 12 shoulder to overhead unbroken but would be tough

Post your scores to the Whiteboard.

Friday 07/22/160

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Classic Brian bar set up

Workout of the Day
Mobility – 15 Minutes
then
9 Minute AMRAP
15 Shoulder to Overhead (95/65)
30 Double Unders
Rest 2 Minutes
4 Minute AMRAP
10 Pushups
15 Lateral Bar Jumps

Post your scores to the Whiteboard.

Thursday 07/21/160

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Trey

Workout of the Day
12 Minute EMOM – 1 Power Clean + Hang Power Clean@ 80% 1RM Power Clean
then
Run 800m
20 Toes to Bar
20 Power Cleans (135/95)
Run 400m
40 Situps
40 Hang Power Clean (135/95)

Post your scores to the Whiteboard.

Wednesday 07/20/160

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Anna

Workout of the Day
Bulgarian Split Squat W/dumbells in each hand– 3×8 each leg – find a challenging weight, use it for all 3 sets
then
8 Minute AMRAP
10 Alternating Goblet Lunge (green/yellow)
6 Burpees

Post your scores to the Whiteboard.

Tuesday 07/19/160

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A little Saturday fun

Workout of the Day
Open Skill Day – 15 Minutes

then

3 Rounds

30 Russian KB swings (Just above the eyes – green/yellow)
30 Box Jumps (24/20)
400m run

Post your scores to the Whiteboard.

Monday 07/18/160

 

 

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Marcus

Workout of the Day
Snatch
Find your 1 rep max.
Within 15 Minutes – If this is still a newer or challenging movement for you, use this time for skill work
then
12 Snatch (135/95)
21 Chest to Bar Pullups
9 Snatch
15 Chest to Bar Pullups
6 Snatch
9 Chest to Bar Pullups

Post your scores to the Whiteboard.

Friday 07/15/160

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Kelly

Workout of the Day
4 Rounds
30 Kettlebell Swings (Green/Yellow)
25 Situps
20 Pullups
400m Run

Post your scores to the Whiteboard.