Workout of the Day

Wednesday 10/26/22

Halloween Workout!
This Saturday, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Strength:

Back Squat
Every 1:30
5 reps @ 55%
5 reps @ 65%
3 reps @ 70%
3 reps @ 75%
10 rep max @ athletes choice
2:00 rest
Every 2:30
8-10 reps @ 90% of 10RM
8-10 reps @ 80% of 10RM

Conditioning:

2 sets
5:00 Amrap
2-4-6-8-10… Deadlifts (225/155)
1-2-3-4-5… Wall Walks
-Rest 3:00 between sets-

Tuesday 10/25/22

Halloween Workout!
Saturday, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Conditioning:

4 Sets (1 set every 10:00)
400m Run
40/32 Calorie Assault Bike
400m Run
Time Cap Set 8:30

Monday 10/24/22

Halloween Workout!
This Saturday, October 29th at 9AM
Come dressed to impress in your best costume!
Stay after the workout for a mimosa (provided by SPT)
Open Gym will still be available 6:30-7:30AM and 7:30-8:30AM
Halloween Hours
Monday, October 31st there will not be a 5:30 or 6:30pm class

Strength:

Every 2:00 x 5 Sets
3 Hang Squat Snatch
Building across to establish a 3 RM for the day

Every :90 x 3 Sets
3 Snatch Deadlift @90% 1RM Snatch

Conditioning:

5 Rounds
10 Bar Facing Burpees
10 Overhead Squats (135/95)
Time Cap 10:00

Saturday 10/22/22

Teams of 2
AMRAP 30
Partner #1 –
2 Rounds
12 deadlift
9 hang power clean
6 shoulder to overhead
Partner #2 –
Max calorie row/bike
Switch when partner 1 is done with their 2 rounds

Friday 10/21/22

Strength:

EMOM 7:00
1 Thruster or Cluster
Building across
*From the ground

Conditioning:

1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)
18:00 Cap

Thursday 10/20/22

Conditioning:

50 Toes to Bar
25 Power Cleans (155/105)
50 Toes to Bar
15:00 Cap

Cash Out:

DB Good Mornings
4 sets: 10 reps

Wednesday 10/19/22

Conditioning:

3 Sets:
20/15 Calorie Assault Bike
25 Wall Balls (20/14) (10’/9’)
15/12 Calorie Assault Bike
20 Wall Balls (10’/9’)
10/8 Calorie Assault Bike
4:00 rest b/t rounds
6:00 time cap each set

Cash Out:

Arnolds Press
4 sets: 10 reps
*Rest 1:00-1:30 b/t sets

Tuesday 10/18/22

Strength:

Every 2:00 x 4 Sets
5 Deadlifts, Building

Conditioning:

4 sets:
21/16 Calorie Row
15 Pull-ups
9 Strict Handstand Push Ups
2:00 rest b/t sets
3:00 cap each set

Monday 10/17/22

Conditioning:

5 Rounds
50 Double Unders
6 Double Dumbbell Hang Snatches (50s/35s)
5 Devil’s Press (50s/35s)
4 Double Dumbbell Squat Clean (50s/35s)
Time Cap 20

Midline:

5 sets of 10 GHD’s (Or 10 V-Ups)
-rest 1:00 between sets-

Saturday 10/15/22

AMRAP 30
1,000m Row
80 Burpees to a Target
200 Meter Farmers Carry
1,000m Row
60 DB Shoulder to Overhead
1,000m Row
40 Devils Press
200 Meter Farmers Carry
Split everything evenly

Dumbbell = (50’s/35’s)