Workout of the Day – 9/23/15

A. 15 minutes to establish today’s 3RM Push Press B. Every minute, on the minute, for 14 minutes: Even minutes – 14 Box Step ups (total, alternating legs) (20/16″) Odd minutes – 5 Power Cleans* (*use the heaviest weight you believe you can successfully handle)

Workout of the Day – 9/22/15

A. Three sets of: Front-Racked Alternating Lunges x 8-10 reps each leg Rest 60-90 seconds Side Planks x 30-45 seconds each side Rest 60-90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: Dumbbell Weighted Burpees x 3 reps Alternating Dumbbell Rows from the Plank x 5 reps (each arm) … Continue reading

Workout of the Day – 9/18/15

A. Three sets: Overhead Squats x 3-5 reps (Rest as needed) Banded walk (down & back) (Rest 2 mins) B. Against a 2-minute running clock, complete a total of four sets of the following: Row 300m (guys) /250m (gals) Burpees x Max Reps Rest 2 minutes between sets

Workout of the Day – 9/16/15

A. 12 minutes gymnastic work: Muscle-ups and/or handstands B. With a partner, alternate tasks to complete AMRAP in 14 minutes: 10 Pull-Ups 15 Wallballs (20/14#) 200m run (75th st) (i.e., partner 1 does pull-ups, then partner 2 does wallballs, then partner 1 runs…)

Workout of the Day – 9/15/15

A. Every 3 minutes, for 12 minutes (4 sets): 16-20 Walking Lunges with Dumbbells or Kettlebells B. Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power Clean + 1 Push Press (115/75#) Hang Power Clean + 2 Push Press Hang Power Clean + 3 Push Press (start back again … Continue reading

Workout of the Day – 9/14/15

A. Four sets of: Bench Press x 5 reps Rest 2 minutes between sets. Spot your partner and then use the remaining time to work mobility for part B. B. 10 min AMRAP: 8 Ring Dips 16 KB Swings (53/35#) 32 Double-Unders *score = rounds + reps

Workout of the Day – 9/11/15

Friday marks the 14th anniversary of the September 11th attacks. I know all of us can remember where we were and how we felt the moment we heard about the planes crashing into the Twin Towers. We would like to observe and honor the almost 3000 lives that were lost that day by doing a … Continue reading