Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 8.17.18

Friday 8.17.18 P.O.S. 5 Rounds 30 Double Unders 20 KBS 53/25 10 Burpees

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Thursday 8.16.18

Partner 5K Row Rotate every 500M Followed by ROMWOD

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Wednesday 8.15.18

Wednesday 8.15.18 3 Rounds 45 Seconds Work/20 Seconds Rest Goblet Squat Sit Ups Bike for Calories Dumbbell Push Press Sand Bag Hold

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Tuesday 8.14.18

Tuesday 8.14.18 4 Rounds 20 Burpees to a Plate 15 Ground to Overhead w/plate 45/35 10 Pull-Ups

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Monday 8.13.18

Monday 8.13.18 Teams of 2 2 Rounds 400 M Row 30 Box Jumps 24/20 30 Wall Balls 20/14 2 Rounds 400 M Row 20 Box Jumps 24/20 20 Wall Balls 20/14 2 Rounds 400 M Row 10 Box Jumps 24/20 10 Wall Balls 20/14 Example 1st round: each athlete completes a 400M row, 30 box jump, and 30 wall balls …

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Friday 8.10.18

Friday 8.10.18 Diane 21-15-9 Deadlift 225/155 Handstand Push-ups

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Thursday 8.9.18

Thursday 8.9.18 4 Rounds 8 Back Squats – 70% of 1RM 8/4 Push Ups on Plate 60 Second Weighted Plank 7/7 Step Ups – Heavy DB or KB in each hand

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Wednesday 8.8.18

20 Minute AMRAP 5 Cleans 135/95 10 Toes To Bar 15 Wall Balls 20/14

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Tuesday 8.7.18

Teams of Two 100 Double Under Buy In 5 Rounds 10 Dumbbell Thrusters 50/35 20 Dumbbell Lunges 30 Sit-ups 100 Double Under Cash Out Split work evenly 20 Minute Cap

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Monday 8.6.18

Monday 8.6.18 3 x 3 Front Squat @ 75% Then 3 Rounds 8/5 Ring Dips 3 Goblet Squats – 20 sec pause at bottom 53/35 8 Good Mornings 75/55 45 Second Weighted Planks – Heavy

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