8.8.2017

*Fresh N Fit will be here this Thursday 4-6pm with samples and free tastings! They are a meal prep and delivery company that can fit anyone’s diet including those that count macros. Coach CJ swears by them so be sure to come by and check them out!

Workout of the Day

A. 

Row Sprints

10x200m

Rest 1 min*

*Alternate with a partner instead if needed. 

B. 

7 min AMRAP

Power Snatch (115/75)

*EMOM 7 Wallballs (20/14)

8.7.2017

*Fresh N Fit will be here this Thursday 4-6pm with samples and free tastings! They are a meal prep and delivery company that can fit anyone’s diet including those that count macros. Coach CJ swears by them so be sure to come by and check them out!

Workout of the Day

A.

“Jump Street” 

3 Rounds For Time:

400m Run

15 Clean and Jerks (115/75)

75 Double Unders

B. 

Tabata Push Ups

8.6.2017

Workout of the Day

A. 

Movement & Modification Review/Prep

B. 

For Time:

100 Pull Ups

80 Sit Ups

60 Pistols

40 Calorie Row

20 Push Press (135/95)

8.5.2017

Workout of the Day

A.

Take 15-20 minutes to Find

1RM Snatch

B.

Using 75% of Part A

For Time

12-9-6

Snatch

Strict Handstand Push Ups

8.4.2017

Workout of the Day

A. 

Bench Press

5×2

B. 

Four Rounds For Time

400m Run

24 Goblet Squats (55/35)

12 Burpee Box Jump Overs (24/20)

8.3.2017

Workout of the Day

A. 

Strict Press

4×2-3

Pistols*

4×4-5 per leg

*Advanced athletes go weighted. 

B. 

For Time:

50 Calorie Row

100ft One Arm Dumbbell Lunge (50/35)

400m Run

8.1.2017

Workout of the Day

A. 

Alternating Reverse Lunge 

4×16-20

-Rest 1 min-

Weighted Pull Ups

4×8-10

-Rest 1 min-

B.

10 min EMOM

10 Thrusters (95/65)

5 Burpees

*Both movements in each minute. Scale reps and weight as needed. 

7.31.2017

Workout of the Day

A. 

Rope Climb Practice

B. 

20 Min AMRAP:

500m Row OR 400m Run

15 Toes to Bar

10 Handstand Push Up

1 Rope Climb

7.30.2017

Workout of the Day

5 min AMRAP

Run 600m

MAX Meter Row

-REST 5 min-

5 min AMRAP

5 Pull Ups

15 Air Squats

-REST 5 min-

5 min AMRAP

Run 600M

MAX Meter Row

-REST 5 min-

5 min AMRAP

10 Dumbbell Push Press (50/35)

10 Toes to Bar