Workout Of The Day

  • 5/14/2017

    Voluntary Open Gym 3-4:00p.m.

  • 5/13/2017

    Every 1:30 for 8 mins do:

    1 Pausing Deadlift + Power Clean, 50% 1RM1 Pausing Deadlift + Power Clean, 55% 1RM1 Pausing Deadlift + Power Clean, 60% 1RM1 Pausing Deadlift + Power Clean, 65% 1RM1 Pausing Deadlift + Power Clean, 70% 1RM

    THEN

    Record your best Power Clean 1 Rep Max lift.

    THEN

    3 rounds for time of:75 Power Snatches, 75/55 lbs100 Assault Bike CaloriesRun with Dumbbell, pick load, 800 m

  • 5/12/2017

    Snatch 1x4 at 65% 1RMSnatch 1x4 at 70% 1RMSnatch 1x4 at 75% 1RMSnatch 1x3 at 80% 1RMSnatch 1x3 at 85% 1RMSnatch 1x3 at 85% 1RM

    THEN

    Complete as many rounds as possible in 17 mins of:20 Assault Bike Calories17 Power Snatches, 75/55 lbs20 Box Jumps, 24/20 in17 Wall Balls, 20/14 lbs, 10/9 in


  • 5/11/2017

    Open Gym
  • 5/10/2017

    6 sets of the following Complex :

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

  • 5/10/2017

    6 sets of the following Complex :

    High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push PressHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Push JerkHigh Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

  • 5/9/2017

    4:00 AMRAP:27 Row Calories27 Burpees27 Chest-to-bar Pull-ups

    THEN

    Every 1 min for 10 mins, alternating between:6 Strict Handstand Push-ups2 Strict Muscle-ups

    THEN

    4:00 AMRAP:21 Row Calories21 Burpees21 Toes-to-bars

    THEN

    4:00 AMRAP:15 Row Calories15 Burpees15 Pull-ups

  • 5/8/2017

    3 rounds for time of:15 Unilateral Dumbbell Presses From A Kneeling Position (Each Side)s15 Single Arm Db Bent Over RowsSingle Arm Front Rack Kettlebell Carry, 100 m40 Banded Pull Aparts40 AbMat Sit-ups

    THEN

    Back Squat 1x5 at 73% 1RMBack Squat 1x3 at 78% 1RMBack Squat 1x1 at 83% 1RMBack Squat 1x5 at 78% 1RMBack Squat 1x3 at 83% 1RMBack Squat 1x1 at 88% 1RMBack Squat 1x5 at 83% 1RMBack Squat 1x3 at 88% 1RMBack Squat 1x1 at 93% 1RM

    Front Squat 1x15 at 54% 1RMRest as needed between sets.


  • 5/7/2017

    Voluntary Open Gym 3-4:00p.m.

  • 5/6/2017

    Every 30 secs for 8 mins, alternating between:2 Power Cleans, 60% 1RM1 Power Clean + Push Jerk + Split Jerk, 60% 1RM

    THEN

    For time:70 Row Calories70 Box Jump (Step Up)s, 24/20 in70 Deadlifts, 185/135 lbs70 Wall Balls, 20/14 lbs, 10/9 in70 Burpees70 Wall Balls, 20/14 lbs, 10/9 in70 Deadlifts, 185/135 lbs70 Box Jump (Step Up)s, 24/20 in70 Row Calories

  • 5/5/2017

    Snatch 1x2 at 60% 1RMSnatch 1x2 at 65% 1RMSnatch 1x2 at 70% 1RMSnatch 1x2 at 75% 1RMSnatch 1x2 at 75% 1RMRest 2 minsClean & Jerk 1x2 at 60% 1RMClean & Jerk 1x2 at 65% 1RMClean & Jerk 1x2 at 70% 1RMClean & Jerk 1x2 at 75% 1RMClean & Jerk 1x2 at 75% 1RM

    THEN

    NANCY

    5 rounds for time of:Run, 400 m15 Overhead Squats, 95/65 lbs

  • 5/4/2017

    Open Gym

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