Workout of the Day

FRIDAY 171201

I. Warm-Up II.  Deadlift 3 /3 @ 80% 3 /3 @ 85% 3 @ 92% III. “Kettlebell Annie” For Time: 50-40-30-20-10 KBS 1.5 pd. / 1.0 pd. AbMat Sit-ups *Scale repetitions and KB weight accordingly* IV. Cool Down

THURSDAY 171130

**Compare to 171026** I. Warm-Up II. EMOM x 10 Even: :30 HS Hold  Odd: :30 “L-Hang” III. RWOD: 10 Rounds, Each For Time: Row 250 meters *Rest 1 Minute between rounds* *Record each round on whiteboard and track for consistency… Read more »

TUESDAY 171128

I. Warm-Up II. “Helen’s Evil Twin” 3 Rounds For Time: 400 meter run 21 Power Snatches 95#/65# 12 Over the Bar Burpees Level III = Rx Level II = 75#/45# Level I = 55#/25#  III. Cool Down

MONDAY 171127

I. Warm-Up II. Back Squat 3/3 @ 80% 3/3 @ 85% 3 @ 92% III.  “Fanboat” 3 Rounds For Time: -75 Air Squats  -25 Push-ups -25 Pull-ups *20 Minute Time CAP* IV. Cool Down

FRIDAY 171124

I. Warm-Up II.  20 Minute EMOM – 20/15 Cal Row – :45 Hollow Hold/ Plank Hold – 20 Stationary OH Plate Lunges (45/35) – :30 Second Pull Up Hang III. Cool Down *We are only open through the 11:30 a.m. class… Read more »

WEDNESDAY 171122

I. Warm-Up II. 3 Rounds For Time: – 50 Double Unders (100 Single Unders) – 30 Alt. DB/KB Snatch (50/35) – 10 Goblet Squats (same weight) III. Stretch/Cool Down *We are only open through the 11:30 a.m. class today.  There will… Read more »

TUESDAY 171121

I. Warm-Up II. 15 Minute AMRAP – 5 Burpees* – 10 Box Jump Overs (24/20) – 15 Russian KB Swings (70/53) *Scale box height and RKBS as needed*  III. Cool Down