Friday 08/01/140

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Front Squat Awesomeness
 

Workout of the Day
Skill Day! Spend 15 minutes working on a skill you aren’t proficient at…yet :)
then
For Time:
Run around building
30 Pushups
30 Kettlebell Swings (24/16)
Run 2x around building
20 Pushups
20 Kettlebell Swings
Run 3x around building
10 Pushups
10 Kettlebell Swings
Run 4x around building

Post your scores to the Whiteboard.

Thursday 07/31/140

Jen

Jennifer

Workout of the Day

Power – Hang Power Snatch

Find your 1 rep max within 15 minutes
If you are not yet proficient at this movement, stay light, work on the skill
then
10 minute AMRAP
10 hang power snatch (95/65)
20 double unders

Post your scores to the Whiteboard.

Wednesday 07/30/140

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Lisa!

Workout of the Day
Strength – Every 30 seconds – for 4 minutes – 2 front squats @75% 1RM front squat – take from the floor
then
3 minute AMRAP
5 shoulder to overhead (155/115)
10 lateral jumps over the bar
rest 1 minute
3 minute AMRAP
10 deadlift (155/115)
10 situps
rest 1 minute
run around building 3 times

Post your scores to the Whiteboard.

Tuesday 07/29/140

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Krissy

Workout of the Day
Mobility – Not for time – 30 air squats, 30 kettlebell swings – Banded bowler stretch & couch stretch
then
7 Rounds
20 wallballs (20/14)
run around building
rest 30 seconds

Post your scores to the Whiteboard.

Monday 07/28/140

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- HAPPY BIRTHDAY CHRIS!

Workout of the Day
Strength – Deadlift 5×5 Newer athletes focus on form, not weight
then
2 Rounds:
1min pullups
2min burpees
3min power cleans (155/115)
Rest 1min
* Move from one minute to the next on a running clock

Post your scores to the Whiteboard.

Friday 07/25/140

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- Coach Lo and Matt

Workout of the Day
Skill Day! Take 15 min to work on something you aren’t good at…yet!
then
For time:
400m walking lunge
400m run

* compare to 08/08/13

Post your scores to the Whiteboard.

Thursday 07/24/140

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- Anita

Workout of the Day
Strength: Strict Press – 5×5
then
3 Rounds:
400m run
8 Wall Walks
15 KB Swings (24/16)

Post your scores to the Whiteboard.

Wednesday 07/23/140

dane

Dane

Workout of the Day
Mobility – 50 air squats (not for time) – then – couch stretch & banded hamstring stretch
then
10 minute AMRAP
12 wallballs (20/14)
12 box jump

Post your scores to the Whiteboard.

Tuesday 07/22/140

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- The awesome Encounter team ‘Survivors’!

 

Workout of the Day
“Bradley”
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Post your scores to the Whiteboard.

Monday 07/21/140

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– Mike

 

Workout of the Day
Strength – Back Squat – 8, 6, 4, 2
then
For time:
21-15-9
Power Clean (135/95)
Knees to Elbows

Post your scores to the Whiteboard.