ANNOUNCEMENTS
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Thursday, Sep 19
Workout of the Day
Strength - Deadlift
(Load)
Every 2:00 for 12:00
Deadlift
#1: 8 reps @ 50% 1RM
#2: 6 reps @ 60%
#3: 4 reps @ 70%
#4: 2 reps @ 80%
#5: 2 reps @ 90%
#6: 5 reps @ 75%
Deadlift
#1: 8 reps @ 50% 1RM
#2: 6 reps @ 60%
#3: 4 reps @ 70%
#4: 2 reps @ 80%
#5: 2 reps @ 90%
#6: 5 reps @ 75%
Purple Rain
(Time)
Three rounds for time:
400m Run
30 Walking Lunges with DB Farmer’s Carry (55/35 each hand)
15 Devil’s Presses (55/35 each hand)
Use the same set of DBs for both movements.
400m Run
30 Walking Lunges with DB Farmer’s Carry (55/35 each hand)
15 Devil’s Presses (55/35 each hand)
Use the same set of DBs for both movements.
Wednesday, Sep 18
Workout of the Day
Strength - Tempo Bench Press
(Load)
Every 2 minutes for 12 minutes (6 sets):
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets. Use spotters!
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets. Use spotters!
Little Red Corvette
(Rounds + Reps)
AMRAP 15:
45 Double Unders
30 Pushups
15 Chest to Bar Pullups
45 Double Unders
30 Pushups
15 Chest to Bar Pullups
Tuesday, Sep 17
Workout of the Day
Strength - Back Squat
(Load)
Every 2:00 for 18:00
Back Squat
#1: 5 reps @ 70% 1RM
#2: 3 reps @ 75%
#3: 1 rep @ 80%
#4: 5 reps @ 75%
#5: 3 reps @ 80%
#6: 1 rep @ 85%
#7: 5 reps @ 80%
#8: 3 reps @ 85%
#9: 1 rep @ 90%
Back Squat
#1: 5 reps @ 70% 1RM
#2: 3 reps @ 75%
#3: 1 rep @ 80%
#4: 5 reps @ 75%
#5: 3 reps @ 80%
#6: 1 rep @ 85%
#7: 5 reps @ 80%
#8: 3 reps @ 85%
#9: 1 rep @ 90%
Let's Go Crazy
(Time)
For time:
50/35 Calorie Bike (or 75/50 Calorie Row)
25 Front Squats (175/115, from the ground)
25 Burpee Box Jump-Overs (24/20)
50/35 Calorie Bike (or 75/50 Calorie Row)
25 Front Squats (175/115, from the ground)
25 Burpee Box Jump-Overs (24/20)
Monday, Sep 16
Workout of the Day
New Gym, Who Dis??
(Time)
Every 8 minutes for 32 minutes (4 sets) for times:
400m Run
30 Shoulder to Overhead (115/75)
20 Toes to Bar
500m Row
Scale weight and/or volume and work hard so that you have at least 1:30 to recover before the next round!
400m Run
30 Shoulder to Overhead (115/75)
20 Toes to Bar
500m Row
Scale weight and/or volume and work hard so that you have at least 1:30 to recover before the next round!
Saturday, Sep 14
Workout of the Day
Steady Bootleggin'
(Time)
In teams of 2, for time:
100 KB/DB 1-Arm Thrusters 55/35
150 KB Swings 55/35
200 Squats
400m Partner Run
200 Squats
150 KB Swings
100 KB/DB 1-Arm Thrusters
One person works, one person rests.
100 KB/DB 1-Arm Thrusters 55/35
150 KB Swings 55/35
200 Squats
400m Partner Run
200 Squats
150 KB Swings
100 KB/DB 1-Arm Thrusters
One person works, one person rests.
Thursday, Sep 12
Workout of the Day
Barbell - Squat Clean Complex
(Load)
Every 2:00 for 16:00 (8 sets):
High Hang Squat Clean (just above knees) + Full Squat Clean (floor)
Build to today's heavy complex. If you're a beginner, keep the bar light and work on establishing sound technique.
High Hang Squat Clean (just above knees) + Full Squat Clean (floor)
Build to today's heavy complex. If you're a beginner, keep the bar light and work on establishing sound technique.
Barbell
(Other / Text)
1. 20 minutes- Split Squat 4x10- each leg
(Warmup on your own, perform sets together as a class.)
2. 20 minutes-Snatch
5@60%
5@70%
3@80%
1@ maximum effort
3. 15 minutes
3 sets of 10 each movement.
Single arm dB bench press, R and L.
GHD back extension
(Warmup on your own, perform sets together as a class.)
2. 20 minutes-Snatch
5@60%
5@70%
3@80%
1@ maximum effort
3. 15 minutes
3 sets of 10 each movement.
Single arm dB bench press, R and L.
GHD back extension
It’s Gonna Be Me
(Time)
For time:
8x100 Meter Sprint
50 Thrusters (95/65)
8x100 Meter Sprint
8x100 Meter Sprint
50 Thrusters (95/65)
8x100 Meter Sprint
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