Saturday, July 23, 2016

Saturday

Day 43 Burpees

WOD:
Partner Up!
100 Push Ups
90 Sit Ups
80 Calories on Rower
70 Front Squats (115/75#)
60 Push Press (95/65#)
50 Pull Ups
40 Tire Flips
30 Calories on Assault Bike
20 Hand Stand Push Ups
10 Burpees

Friday, July 22, 2016

Friday


Happy Friday!
Warm Up:
Run 800m
Foam Roll and Stretch out! 

Skill:
Strict Pull Ups 
5-5-5-5-5 (band if necessary) 

WOD:
AMRAP in 15 Min of: 
Row 600m
30 Wall Balls (14/10#)
30 Sit Ups 
Row 500m
35 Wall Balls 
35 Sit Ups 
Row 400m
40 Wall Balls 
40 Sit Ups 
With time Remaining Max Burpees (yes they can count toward your burpee challenge) 

Thursday, July 21, 2016

Thursday

Day 41 for Burpees! 
Yoga/Mobility tonight 6pm! Join Us

Warm Up:
Row 500m 

Lift:
Push Press 
10-10-10-10-10 (95/65#)

WOD:
3 Rounds for Time of:
15 Deadlifts (225/185#)
10 Toes to Bar
5 Wall Climbs 


Wednesday, July 20, 2016

Wednesday

Day 40 of Burpee Challenge! Who's still in it?

Warm Up:
Run 1 Mile
2 Rounds
2 Wall Climbs
10 Sumo DL High Pull (45/35#)

Skill:
Core Work
4 Rounds: 20 seconds on, 20 seconds off
-Hollow Rock (watch video)

WOD:
21-18-15-12-9 Reps for time of:
Box Jumps (24/20")
KettleBell Swings (53/35#)
Row Calories

Tuesday, July 19, 2016

Tuesday

Day 39 of Burpees!! We are almost to 50!

Warm Up:
Row 1000m
3 Rounds
10 KB Swings
Sled Pull 200ft

Lift:
5 Rounds
10 Back Squats (115/75#)
15 Deadlifts
* Take from rack, complete back squats and use same bar to go right into deadlifts!

WOD:
AMRAP in 15 Min of:
200ft Walking Lungs
10 Pull Ups
10 Hang Clean and Jerks (115/75#)
10 OH Plate Sit Ups (25/15#)

**Make sure to join us for YOGA/MOBILITY class Thursday 6pm! Workout at 5 then stretch at 6, or use it as your active recovery day! We can't stress enough
how good this is for you!

Monday, July 18, 2016

Monday

Monday day AGAIN!!! This week is going to be awesome! 

38 Glorious BURPEES today! 

Warm Up:
3 Rounds 
Run 200m 
10 Push Press (45/35#)
10 Jumping Pull Ups 
10 Push Ups 


WOD:
3 Rounds for time:
Run 400m
10 Knees to Elbows 
16 DB Snatch (35/25#)
10 Burpees 

Rest 2 Min 

30 Double Unders
10 Wall Balls (20/14#)
15 GHD Sit Ups 

**Happy Birthday Jerry! Hope it's a great day! 



Saturday, July 16, 2016

Saturday

Running Club is meeting at 6:45a! Come run/jog/walk with us!!! It's a great way to kick off your weekend and burn some extra calories you know you will be eating later! GET UP AND JOIN US! 

8am WOD:
AMRAP in 25 Min 
Partners (1 works at a time)
5 Ground To Overhead (your choice)
5 Toes to Bar
5 Box Jumps 
5 Pull Ups 
Run 200m (together) 
*one partner works while the other is holding plank/squat/or sit ups. Round counts when you return from the run!