Archive for March, 2014

Monday 3.31.14

Opener:
Run 1 Mile

Headliner:
Tabata
Row (Calories)
1-Arm KB Push Press (53#/35#)
KB Swings (53#/35#)
rest 1 minute between movements

After Party:
50 Hollow Body Rocks

Opener: Run 1 Mile Headliner: Tabata Row (Calories) 1-Arm KB Push Press (53#/35#) KB Swings (53#/35#) rest 1 minute between movements After Party: 50 Hollow Body Rocks
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Sunday 3.30.14

Yoga 10am.

Open Gym 11-1.

Yoga 10am. Open Gym 11-1.
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Saturday 3.29.14

Workout 14.5

For time
21-18-15-12-9-6-3
Thrusters 95#/65#
Bar Facing Burpees

Workout 14.5 For time 21-18-15-12-9-6-3 Thrusters 95#/65# Bar Facing Burpees
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Friday 3.28.14

Strength:
Deadlift 3×10

Metcon:
5RFT
20 KB Swings (53#/35#)
10 T2B

Finisher:
Max Effort – Plank Hold

Strength: Deadlift 3×10 Metcon: 5RFT 20 KB Swings (53#/35#) 10 T2B Finisher: Max Effort – Plank Hold
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Thursday 3.27.14

Opener:
3 Position Snatch 5×1

Headliner:
Run 800m
21 Power Snatches (115#/75#)
Run 400m
15 Power Snatches
Run 200m
9 Power Snatches

After Party:
2min Sled Push (AHAP)

Opener: 3 Position Snatch 5×1 Headliner: Run 800m 21 Power Snatches (115#/75#) Run 400m 15 Power Snatches Run 200m 9 Power Snatches After Party: 2min Sled Push (AHAP)
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Wednesday 3.26.14

Strength:
Back Squat 5-5-5

Metcon:
AMRAP10
10 HSPU
10 Pistols (each leg)
10 Pullups

Finisher:
200m Farmer Carry (AHAP)

Strength: Back Squat 5-5-5 Metcon: AMRAP10 10 HSPU 10 Pistols (each leg) 10 Pullups Finisher: 200m Farmer Carry (AHAP)
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Tuesday 3.25.14

Opener:
4 Rounds
Partner Band Sprints

Headliner:
“DT”
12 Deadlifts (155#/105#)
9 Hang Power Cleans
6 Push Jerks

Opener: 4 Rounds Partner Band Sprints Headliner: “DT” 12 Deadlifts (155#/105#) 9 Hang Power Cleans 6 Push Jerks
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Monday 3.24.14

Strength:
Bench Press 3-3-3

Metcon:
5 Rounds
Max Rep Burpees
Max Rep Front Squat
Rest

1 Minute Per Station
Men’s RX (95/135/185/135/95)
Women’s RX (65/95/115/95/65)

Finisher:
AMRAP3 – Rope Climb (15′)

Strength: Bench Press 3-3-3 Metcon: 5 Rounds Max Rep Burpees Max Rep Front Squat Rest 1 Minute Per Station Men’s RX (95/135/185/135/95) Women’s RX (65/95/115/95/65) Finisher: AMRAP3 – Rope Climb (15′)
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Saturday 3.22.14

14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups
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Friday 3.21.14

Opener:
Turkish Getups 5-5-5

Headliner:
21-15-9
Push Presses (115#/75#)
Box Jumps (24″/20″)

Closer:
500m MB Run

Opener: Turkish Getups 5-5-5 Headliner: 21-15-9 Push Presses (115#/75#) Box Jumps (24″/20″) Closer: 500m MB Run
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