Workout of the Day

Tuesday 9/10/19

Skill:

Rope Climb

Conditioning:

“Road Trip”
5 Rounds
15 kettlebell swings 70/53
400m run
40 double unders

Monday 9/9/19

Strength:

Overhead Squat
build to a heavy single

Conditioning:

“Hot Mess”
For Time
2 rounds
25 Overhead Squats (115/85)
35/25 Calorie Assault Bike/Row

Saturday 9/7/19

Teams of 2
800m run together
50 barbell thrusters 45/35
800m run together
50 burpees
800m run together
50 barbell thrusters
*split reps in the gym evenly
*run together

Friday 9/6/19

Conditioning:

“Toon Squad”
Teams of 3
3 Rounds:
4 minute bike calories
3 minute wall balls 20/14
2 minute burpees

*1 athlete works at a time
*teams can split reps as they see fit
*there is no rest between movements or rounds
*tracking total reps for our score today

Wednesday 9/4/19

Conditioning:

“Fish Out of Water”
For Time
2k row
10 rounds of “Heavy Chief”

1 Round of “Heavy Chief”:
3 power cleans 155/105
6 push ups
9 air squats

Thursday 9/5/19

Congratulations to Travis Wilson on accomplishing his Level 2!

Strength:

Stamina Squats
EMOM 12:00
odd – 3 front squats
even – 6 back squats
barbell @ 75% of 3 RM back squat

Conditioning:

“Slam Dunk”
AMRAP 15:00
200m run
25 ball slams with MB 20/14
3 rope climbs

Tuesday 9/3/19

Conditioning:

AMRAP 18:00
20 DB snatches 50/35
20/15 cal bike/row
20 DB box step up 24/20
20 burpees

Saturday 8/31/19

Labor Day Hours-
Monday, September 2nd
Open Gym Only 7am-11am


Teams of 3
For Time:
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
40:00 time cap
*One athlete works at a time in this big down and back chipper workout 
*Teams split the reps as they see fit, with one athlete working at a time 

Thursday 8/29/19

Strength:

Strict Press
Build to Heavy Set of 5

Conditioning:

“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders

Monday 9/2/19

Open Gym Only 7am-11am

Legion 8
For Time
8 rounds
8 thrusters 65/45
8 chest to bar
8 clapping push ups
8 power snatch
8 knees to elbow
8 sumo deadlift high pull
8 handstand push ups
8 toes to bar
FINISH with 800m run