Thursday 08/21/140

 

Dane

Dane

Workout of the Day
Strength – Back Squat – 6×3 – Try to increase weight each set – work up to a heavy 3 rep for the day
then
40 hang dumbell snatch (55/35)
30 pullups
5 wall walks
30 hang dumbell snatch
20 pullups
5 wall walks
20 hang dumbell snatch
10 pullups
5 wall walks
18 minute time cap

*hang dumbell snatch starts between the legs, the dumbell must drop below the waste
**break up snatches evenly between right & left, choose your own rep scheme to do so

Post your scores to the Whiteboard.

Wednesday 08/20/140

photo

Welcome to the family Brynn

Workout of the Day
Skill Day!!! 15 minutes to work on the skill of your choice
then
As far as possible in 9 minutes
1 Shoulder to Overhead (135/95)
1 Box Jump
2 Shoulder to Overhead
2 Box Jump
3 Shoulder to Overhead
3 Box Jump
etc.
Continue to increase 1 rep for each movement until 9 minutes is up

Post your scores to the Whiteboard.

 

Tuesday 08/19/140

530am (8 of 39)

Kristin

Workout of the Day
Strength – EMOM – 6 minutes – 4 deadlift @ 65% 1RM
then
4 rounds
400m Run
12 Power Clean (135/95)
12 Bar Facing Burpees

Post your scores to the Whiteboard.

Monday 08/18/140

photo

 

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Mobility – Couch – banded shoulder/pec from pullup bar – banded bowler

Post your scores to the Whiteboard.

Friday 08/15/140

IMAG0295

Josh

Workout of the Day
Strength – Strict Press – 5×3 – work up to a max 3RM – Keep core tight
then
50 Shoulder to overhead (155/115)
Every time you drop the bar – run around the building

Post your scores to the Whiteboard.

Thursday 08/14/140

image

Mike

Workout of the Day
Mobility – 40 air squats not for time – then couch stretch, quad roll out with barbell, banded bowler.
then
80 air squats
30 ring dips
60 air squats
20 ring dips
40 air squats
10 ring dips
400m run

Post your scores to the Whiteboard.

Wednesday 08/13/140

IMG_1586

Dimetry

Workout of the Day

Strength – Deadlift - within 12 minutes find your 3 rep max

then
8 Rounds
15 kettlebell swings (24/20)
Run around the building

Post your scores to the Whiteboard.

Tuesday 08/12/140

Wallball

 

Workout of the Day
Skill day – Pick a skill and chip away at it!
then
10 minute ladder
2 burpees jump onto plate
2 toes to bar
4 burpees jump onto plate
4 toes to bar
6 burpees jump onto plate
6 toes to bar
etc.
Continue adding 2 reps per move until the 10 minute time cap

Post your scores to the Whiteboard.

Monday 08/11/140

Muscleups1

Jason & Jeromy

Workout of the Day
Skill work – Clean & jerk. Work on both movements separately – stay light – You can work on push jerk,split jerk, or both,
then
400m Run
Then
3 Rounds
10 Clean & Shoulder to overhead (135/95)
15 pullups
Then
400m Run

Full Cleans (yes that means squat clean). Shoulder to overhead can be a press, pushpress, or jerk. Do chest to bar pullups if you have them

Post your scores to the Whiteboard.

Friday 08/08/140

Rope5

Tim

Workout of the Day
Strength – Pushpress – 4×5 – work up to a max 5 rep – Key focus on bracing and keeping the core locked down throughout movement
then
5 Rounds
400m Run
2 minute rest

Post your scores to the Whiteboard.