Saturday, November 1st, 2016 – Workout of the Day

Teams of 3
For time:

75 Calorie Assault Bike, switch whenever you’d like.
75 Burpees, 1 Teammate must be holding a dead hang on pull up bar.
75 Toes to Bar, 1 Teammate must be holding two kettle bells in front rack position.
75 Kettlebell Swings, 1 Partner must be holding top of push up.
75 Calorie Row, switch whenever you’d like.
75 Kettlebell Swings, 1 Partner must be holding top of push up
75 Toes to Bar, 1 Teammate must be holding two kettle bells in front rack position.
75 Burpees, 1 Teammate must be holding a dead hang on pull up bar.
75 Calorie Assault Bike, switch whenever you’d like

RX: 53/35 KB
P: 60 Reps of Everything, Knees Up, 35/25
F: 50 Reps of Everything, Choice
Holds: KB Farmer Carry Hold instead of pull up dead hang, one KB in goblet squat hold instead of double KB front rack, regular plank instead of top of push up.

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Friday, September 30th, 2016 – Workout of the Day

Strength: Back Squat

Every 2 Minutes, x 5 Sets
5 Reps at 75-80% of 1RM

WOD

7 Minute AMRAP
7 Front Squats 115/75
7 Handstand Pushups

P: 95/65, 10 Pike HSPU
F: Choice, Seated DB Press

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Thursday, September 29th, 2016 – Workout of the Day

Skill: Kipping Pullup

WOD
3 Rounds for Time
400m Run
21 Pull-ups
12 Power Cleans 135/95

P: 12 Pull-Ups or 8 Strict Pullups in thin Band, 95/65
F: Ring Rows, Choice

Core Accessory 
5 Rounds
30s Weighted Plank 45/25
15 V-Ups with PVC Pipe
Rest While Partner Goes

P: 25/15, 4 Rounds

F: No weight, Situps, 4 Rounds

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Wednesday, September 28th, 2016 – Workout of the Day

Workout Courtesy of Ben Bergeron.

5 Minute Clock
Buy In: 50 Wall Ball 20/14
AMRAP in remaining time:
12 Deadlifts 185/135
12 Burpees over bar

P: 16/12, 135/95
F: 30 Wall Ball, Choice, Regular Burpees

Rest 5 Minutes

5 Minute Clock
Buy In: 35 Wall Ball 20/14
AMRAP in remaining time:
9 Deadlifts 225/155
9 Burpees over bar

P: 16/12, 185/135
F: 25 Wall Ball, Choice, Regular Burpees

Rest 5 Minutes

5 Minute Clock
Buy In: 20 Wall Ball 20/14
AMRAP in remaining time:
6 Deadlifts 275/185
6 Burpees over bar

P: 16/12, 205/145
F: 20 Wall Ball, Choice, Regular Burpees

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Tuesday, September 27th, 2016 – Workout of the Day

Workout #1

Every minute on the minute for 20 Minutes:
Odd Minute: 3 Heavy Push Jerks in the 70-80% Range
Even Minute: 10 Kettlebell Swings + 20 Double Unders

*You choose the weight for the push jerks. They should be challenging but doable. Slight increases throughout the workout are okay but don’t plan on being able to go up every round.

RX: 53/35
P: 35/25 +  10 Double Unders
F: Choice + 30 Singles

Workout #2

1000m Row Time Trial

Give it everything you have!

F: 700m

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Monday, September 26th, 2016 – Workout of the Day

Skill: Squat Snatch

WOD

18 Minute AMRAP
15 Box Jumps 24/20
12 Toes to Bar
9 Squat Snatch 95/65

P: 20/16, Knees Up, 75/55
F: 12 Box Jumps, 9 V-Ups, 6 Squat Snatch Choice

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Saturday, September 24th, 2016 – Workout of the Day

Reminder: We will be having our FRIENDS AND FAMILY class at 10am today! Feel free to bring anyone you’d like! We will have a normal class at 8am! You can still attend 10am even if you aren’t bringing anyone!

WOD
25 Minute Partner AMRAP
10 Kettlebell Swings 70/53
15 Situps
200m Run

Partner 1 Completes 1 Full Round then Partner 2 Completes 1 Full Round. Continue in this fashion for the full 25 Minutes!

Performance: 53/35 Kettlbell
Fitness: Choice KBS, 10 Situps, 100m Run

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