Tuesday 10/21/140

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Riese

Workout of the Day
Power – 10 minutes to reach a 1rm height box jump
then
800m run
then
3 rounds
40 wallballs
20 pullups
then
800m run

25 minute cutoff

Post your scores to the Whiteboard.

Monday 10/20/140

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Andy, Lara, and Debby representing Encounter and crushing at the Festivus Games! Nice work you guys!!!

Workout of the Day

Squat Clean - Find your 1 rep max within 15 minutes
then
9 minute Ladder
2 Power Clean (135/95)
2 Burpees
4 Power Clean
4 Burpees
6 Power Clean
6 Burpees
Continue to ad 2 reps for each movement until 9 minutes is up

Post your scores to the Whiteboard.

Friday 10/17/140

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- Aime

Workout of the Day
Mobility: Banded Hamstring – Quad roll out with bar – Couch stretch – 2 min each side
then
10 – 8 – 6 – 4 – 2
Squat Clean (155/105)
Box Jump (30/24)

Post your scores to the Whiteboard.

Thursday 10/16/140

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- Lizzy

Workout of the Day
Skill day – 15 minutes
then
2k row buy in
Then
21 – 15 – 9
Deadlift (205/135)
Bar Facing Burpees

Post your scores to the Whiteboard.

Wednesday 10/15/140

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Happy BDay Syd!!!!

Workout of the Day
Strength – Front Squat – 5,4,3,2,1 – Increase weight each set
then
14 Minute AMRAP
6 Pullups
8 Pushups
10 Alternating Pistols

 
Post your scores to the Whiteboard.

Tuesday 10/14/140

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LeeAnn

Workout of the Day
Mobility – 100 single jump ropes – 40 good mornings with an empty bar – then – calf stretch & banded hamstring
then
1 mile run
60 dumbell snatch (55/35)
800m run

Post your scores to the Whiteboard.

Monday 10/13/140

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Andy & Jess killing the ropes!

Workout of the Day
Strength – Strict Press – 5,4,3,2,1 – Increase weight each set to reach a 1RM max – Focus on tight abs throughout movement
then
8 Rounds
5 Shoulder to overhead (115/75)
10 Kettlebell swings (24/16)
15 Situps

Post your scores to the Whiteboard.

Friday 10/10/140

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Alyssa

Workout of the Day
Skill day! Work on the skill of your choice
then
9 Minute AMRAP
3 Snatch (135/95)
6 Box Jump (24/20)

Post your scores to the Whiteboard.

Thursday 10/09/140

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Hannah – warming up for some bench work

Workout of the Day
Strength – Back Squat – 4×3 – Increase weight each set
then
3 rounds
1 minute air squats
1 minute deadlifts (185/125)
1 minute hand release pushups
1 minute toes to bar

Post your scores to the Whiteboard.

Wednesday 10/08/140

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Workout of the Day
Mobility – 50 pullovers & 30 push press with an empty bar – then – couch stretch and banded super rack stretch
then
4 rounds
On a 2 minute running clock
Run around the building
With the remaining time complete as many shoulder to overhead as possible (115/75)

Rest 2 minutes between rounds

Post your scores to the Whiteboard.