Workout of the Day 11.05.18

Posted

Warm Up

13 mins of continuous movement:

100 M Run

10 Squats with 2 Sec Pause at the bottom

10 SL DB RDL/Leg (controlled & light)

10 Wtd. Jump Squats (use an empty BB, KB or DB)

 


Strength 

A. 15 to 20 minutes to est. 1RM Back Squat

 


Metcon

3 Rounds of

50 DU

1 Wall Walk

10 Burpees to a 6″ Target

10 KB Snatches/ Per Arm  12/16KG

 

Workout of the Day 10.31.18

Posted

*Just a reminder that we will be closed for 6:30pm class

Warm Up

800m Row

then

4x

6 Half Kneeling Bottom Up KB Press/Arm

12 Side Plank Rotations/Side


Strength

A. Back Squat (Speed)

8×2

*For your Back Squat perform all sets @ 55% of 1rm Back Sq. There is not tempo but focused on speed out of the bottom.  Keep good form. 


Metcon

15min AMRAP

3 Rope Climbs

10 Burpees

3 Muscle Ups

40 Double Unders

Workout of the Day 10.29.18

Posted

Warm Up

1200m Run

40 KBS #16kg/12kg

2min Forearm Plank


Strength

A. Close Grip Bench Press

3×3 // 3×2 // 3×1

*For your Bench Press try to build to a max by the last set. 


Metcon

15min EMOM

Min 1 – 12 Alt. Pistols

Min 2 – 50 Double Unders

Min 3 –  10 Double KB Snatch (choose unbroken weight)

Workout of the Day 10.26.18

Posted

Warm Up

300m Run

10 BB Thruster #65/45

30sec Hollow Rocks

90 sec rest

300m Run

10 BB Jump Squats

12 V-Ups


Strength

A. Back Squat (tough sets)

4, 3, 2, 1, 2, 3, 4

*For your Back Squats keep good postions and make all sets tough.  This is a waveload so remember that your second set of 2, 3, 4 needs to be 5-10lbs higher. 


Metcon

For Time (11min Cap)

800m Run

30 Front Rack Lunges #135/95

800m Run