Friday 03/27/140

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Krissy & Brynn

Workout of the Day
Skill Day! Pick a skill to work on. Ask your coach for help
then
3 Rounds
Within 3 minutes
400m Run (or 500m row)
Hand Release Burpees – complete as many as possible until the 3 minutes is up
Rest 2 Minutes

Score total burpees

Post your scores to the Whiteboard.

Thursday 03/26/150

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Alyssa

Workout of the Day
Clean
Find your 1 rep max.
Within 15 Minutes – for those who are not yet proficient, use this time to work on the skill of this movement – ask your coach for help
then
100 Air Squats
100 Double Unders
75 Air Squats
75 Double Unders
50 Air Squats
50 Double Unders

Post your scores to the Whiteboard.

Wednesday 03/25/150

 

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Workout of the Day
Push Jerk
Find your 1 rep max.
Within 15 Minutes
then
12 Minute AMRAP
8 Shoulder to Overhead (95/65)
10 Deadlift (95/65)
12 Box Jumps (24/20)

Post your scores to the Whiteboard.

Tuesday 03/24/150

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Mike & Tim

Workout of the Day
Skill Day! Pick a skill, hammer it!
then
4 Rounds
400m Run
25 Kettlebell Swings (24/16)
15 Pullups

Post your scores to the Whiteboard.

Monday 03/23/150

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Workout of the Day
Thruster
Find your 1 rep max.
Within 10 Minutes
then
4 Rounds
12 Thrusters (95/65)
12 Knees to Elbows

Post your scores to the Whiteboard.

Friday 03/20/150

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Barbie

Workout of the Day
Skill Work – Split Jerk – If you are proficient at this movement, work up to a 1 Rm, if you are still in progress, stay light and work on footwork – ask your coaches for help
then
4 Rounds
On a running clock
1 Minute row for calories
1 Minute shoulder to over head (75/45)
1 Minute hang power clean (75/45)
1 Minute box jump (24/20)
Rest 1 minute

Calories on the rower count for 2 reps each – score total reps for all 4 rounds

Stagger starting movements or start times as needed

Post your scores to the Whiteboard.

Thursday 03/19/150

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Happy BDay Carolyn!!

Workout of the Day
Strict Press – 5 x 5 – Increase weight each set
then
2 Rounds
36 Ground to Overhead with plate (45/25)
36 Alternating Lunges
36 Air Squats

Post your scores to the Whiteboard.

Wednesday 03/18/150

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Workout of the Day
Skill Day!! Pick a skill, ask your coaches for progressions, and have fun!
then
7 Minute AMRAP
20 Double Unders
10 Burpees
rest 2 Minutes
7 Minute AMRAP
20 Kettlebell Swing (24/16)
10 Situps

Post your scores to the Whiteboard.

Tuesday 03/17/150

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Coach Lo

Workout of the Day
Front Squat – 4 x 3 – Increase weight each set
then
8 Rounds
10 Front Squat (115/75)
10 Pullups (Chest to bar if you have them)
Run Around Building

Post your scores to the Whiteboard.

Monday 03/16/150

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Workout of the Day
Skill – 3 position Power Snatch – Work on a complex of power snatch from pockets, from hang, from ground. For the more experienced, go for a max effort complex.
then
4 Rounds
15 Power Snatch (115/75)
400m Run

Post your scores to the Whiteboard.