Viewing entries in
workout of the day

Comment

Workout of the Day - 1/9/2014

Warmup

Warmup X 2: Jump Rope x 100, 12 Steps Duck Walk, 10 Pushups, 12 KB Swings, 2 Samson Stretch

All Classes

Hip Flexor Wall Stretch X 2:00 ea side

Advanced

Front Squat - Work up to a set of 5 @ 7 RPE
DB Push Press - Work up to a set of 5 @ 7 RPE
We'll be using this as a base weight for upcoming weeks so stick to the RPE

3 Supersets with 1:00 rest
Close Grip Pushup X 10
Ab Wheel X 8

Intermediate

Front Squat - Work up to 1 @ 8 RPE in no more than 17min
DB Push Press - Work up to 1 @ 8 RPE in no more than 17 min

3 Supersets with 1:00 rest
Close Grip Pushup X 8
Ab Wheel X 6

Comment

Comment

Workout of the Day - 1/8/2014

Warmup

Warmup X 2: Row 250m, 5 Burpees, 16 Lunges, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Shoulder Extension Stretch w/band X 1:00 ea side

EMOM for 5:00 : Handstand for :20

Advanced

Pullup - Work up to a set of 5 @ 7 RPE
We'll be using this as a base weight for upcoming weeks

5 rounds for time:
25 Situps
12 Burpees

Intermediate

Pullup - Work up to a set of 5 @ 7 RPE

3 rounds for time:
20 Situps
8 Burpees

Comment

Comment

Workout of the Day - 1/7/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 DB PP, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Sit in bottom of squat for 1:00 x 3

Advanced

Back Squat - Work up to a set of 5 @ 7 RPE
OH Press - Work up to a set of 5 @ 7 RPE
We'll be using this as a base weight for upcoming weeks so stick to the RPE

3 Supersets with 1:00 rest
DB DL x 12 @ 7 RPE
Toes to Bar x 8

Intermediate

Back Squat - Work up to 1 @ 8 RPE in no more than 17min
OH Press - Work up to 1 @ 8 RPE in no more than 17 min
We'll be using this as a base weight for upoming weeks

3 Supersets with 1:00 rest
DB DL x 10 @ 7 RPE
Toes to Bar x 6

Comment

Comment

Workout of the Day - 1/6/2014

Warmup

Warmup X 2: Jump Rope x 100, 10 Squats, 10 Pushups, 10 Jumping Pullups, 2 Samson Stretch

All Classes

Pigeon Pose X 1:30 ea side
Groiner X 1:00 ea side

Advanced

5:00 at each station, 1:00 rest between stations, AMRAP for each station
Station 1
Row 200m
10 Pushups

Station 2
10 DB Thrusters (35/20)
35 Flutter kicks

Station 3
7 Knees to Elbows
12 Slam Ball

Intermediate

5:00 at each station, 1:00 rest between stations, AMRAP for each station
Station 1
Row 200m
8 Pushups

Station 2
8 DB Thrusters (20/10)
25 Flutter kicks

Station 3
5 Knees to Elbows
8 Slam Ball

Comment

Comment

Workout of the Day - 1/5/2014

Warmup

2X: Run short lap, 8 med ball rotation throws, 15 KB Swings, 10 DB PP

All Classes

10:00 Handstand Skills

Advanced

4 rounds, count total reps, 1:00 rest between rounds
1:00 Squats
1:00 Knees to Elbows
1:00 Slam Balls
compare to 11/10/13

Comment

Comment

Workout of the Day - 1/4/2014

Warmup

3X: 50 Jumping Jacks, Burpee Broad Jump up, High Knees back, 1:00 front plank

All Classes

Burpee Broad Jump Up and Back Sprint X 3

Advanced

On the minute, for 15 min:

  • Pushup position plank for :15
  • 15 mountain climbers (both legs = 1 rep)
  • 7 Squats

Comment

Comment

Workout of the Day - 1/3/2014

Warmup

2X: 60 Jumping Jacks, 10 Squats, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

Advanced

Back Squat: After warmup, 5X3 Straight Sets @ 8 RPE
OH Press: After warmup, 5X3 Straight Sets @ 8 RPE
150 Double Unders for time

Intermediate

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
117 Double Unders for time (sub 4x singles)

Comment

Comment

Workout of the Day - 1/2/2014

Warmup

3X: 50 Jumping Jacks, Butt Kicks up and back, High Knees up and back, Lunges up and back, 10 V-ups

All Classes

Hip Flexor Wall Stretch X 2:00 ea side
IT Band Box Stretch X 1:00 ea side

Advanced

5 rounds for time:

  • 10 Burpees
  • 10 Wall Ball
  • 10 Knees To Elbows
  • 10 DB Thrusters (35/20)

Intermediate

3 rounds for time:

  • 10 Burpees
  • 10 Wall Ball
  • 10 Knees To Elbows
  • 10 DB Thrusters (35/20)

Comment

Comment

Workout of the Day - 1/1/2014

Holiday Hours Today

Evening classes only today. Happy New Year!

Warmup

2X: Run short lap, 10 Squats, 10 Push Ball, 10 Chinese One Arm DB rows, 2x Samson Stretch

Advanced

Back Squat: After warmup, 5X3 Straight Sets @ 8 RPE
OH Press: After warmup, 5X3 Straight Sets @ 8 RPE

Row 1000m for time

Intermediate

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
Row 750m for time

Comment

Comment

Workout of the Day - 12/31/2013

Holiday Hours This Week

Today: Morning Class and OG only

Tomorrow: Evening Classes only

Warmup

2X: Jump Rope x 150, 10 OH steps duck walk, 10 DB PP, Crab Walk Up and Back

All Classes

Hip Flexor Wall Stretch X 2:00 ea side
IT Band Box Stretch X 1:00 ea side

Advanced

16:00 for Rounds:

  • 30 Double Unders (sub attempts)
  • 8 Inchworm Pushups
  • 10 Tuck Jumps

compare to 11/17/2013

Intermediate

13:00 for Rounds:

  • 30 Double Unders (sub 4x singles)
  • 8 Pushups
  • 10 Tuck Jumps

Comment

Comment

Workout of the Day - 12/30/2013

Holiday Hours This Week

New Year's Eve: Morning Class and OG only

New Year's Day: Evening Classes only

Warmup

2X: Run short lap, 10 Squats, 10 Push Ball, 10 Chinese One Arm DB rows, 2x Samson Stretch

Advanced

Back Squat: After warmup, 5X3 Straight Sets @ 8 RPE
OH Press: After warmup, 5X3 Straight Sets @ 8 RPE
50 Burpees for time

Intermediate

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
35 Burpees for time

Comment

Comment

Workout of the Day - 12/29/2013

Warmup

2X: Run short lap, 8 med ball rotation throws, 15 KB Swings, 10 DB PP

All Classes

10:00 Handstand Skills

On the minute, for 15 min:
Pushup position plank for :15
15 mountain climbers
7 Squats

Comment

Comment

Workout of the Day - 12/28/2013

Warmup

3X: 50 Jumping Jacks, Burpee Broad Jump up, High Knees back, 1:00 front plank

All Classes

Burpee Broad Jump Up and Back Sprint X 3

4 rounds, count total reps, 1:00 rest between rounds
1:00 Squats
1:00 Knees to Elbows
1:00 Slam Balls
compare to 11/10/13

Comment

Comment

Workout of the Day - 12/27/2013

Warmup

2X: 60 Jumping Jacks, 10 Squats, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

Advanced

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
117 Double Unders for time

Intermediate

Back Squat: After warmup, 4X3 Straight Sets @ 7-8 RPE
OH Press: After warmup, 4X3 Straight Sets @ 7-8 RPE
117 Double Unders for time

Barbell Club

Power Snatch - 70% x 3 x 5
Snatch High-Pull - 70% (of sn) x 3 x 5
Snatch Push Press + Overhead Squat - 70% (of sn or ohs) x 5+1 x 5

WIthout rest:
500 m row
5 pull-ups
400 m row
10 pull-ups
300 m row
15 pull-ups
200 m row
20 pull-ups

Comment

Comment

Workout of the Day - 12/26/2013 - Evening Classes Only

Holiday Hours This Week

Today - Evening classes only

Warmup

3X: 50 Jumping Jacks, Butt Kicks up and back, High Knees up and back, Lunges up and back, 10 V-ups

All Classes

Hip Flexor Wall Stretch X 2:00 ea side
IT Band Box Stretch X 1:00 ea side

Advanced

12:00 for rounds:
25 Double Unders
12 Wall ball (20/14#)
12 KB swings (24/16kg)
-rest 2:00
30 Burpees for time
compare to 10/24/13
 

Intermediate

12:00 for rounds:
25 Double Unders (sub 4x singles)
12 Wall ball (14/8#)
12 KB swings (16/12kg)
-rest 2:00
30 Burpees for time
 

Barbell Club

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70% x 4 sets
Clean Pull - 90% (of cln) x 3 x 2, 95% x 3 x 2
Front Squat - 70% x 3 x 5
Good Morning - 3x5

Comment