Workout of the Day

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

Friday 1.18.13

5 rounds for time: 400M run 5 – Push press 105/75 10 – Toes to bar

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Thursday 1.17.13

Snatch balance 4 x 4 (Heavy) 4 Rounds of: 10 – Deadlifts 6 – Burpee over the bar 15 – KBS 53/35 Post time to comments

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Wednesday 1.16.13

Oh Balls! 1 Rounds for Time 15 Pull Ups 50 Jump Squats 45/35 30 Wall Balls 20/14 12 Pull Ups 40 Jump Squats 20 Wall Balls 9 Pull Ups 30 Jump Squats 10 Wall Balls Post time to comments

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Tuesday 1.15.13

The Chief 3 minute A.M.R.A.P. 3 Power cleans 6 Push ups 9 Squats Rest 1 minute Repeat for a total of 5 cycles Post total rounds to comments

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Monday 1.14.13

Back squats 1×8 @ 70% 1×5 @ 75% 2×3 @ 80% 6 Rounds for total reps: 30 Sec max effort Double unders 30 Sec max effort Power snatch 95/65 1 Min rest

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Friday 1.11.13

Valley Girls Teams of 2 20 min AMRAP 20 Box Jumps 20/24 30 Push Ups 40 Jumping Lunge 50 Sit Ups

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Thursday 1.10.13

Ode to Erin 50 Back Squat 45/35 20 Pull ups 30 Shoulder to Overhead 45/35 50 Front Squat 45/35 20 Pull ups 30 Shoulder to Overhead 45/35 50 OHS 45/35 20 Pull ups 30 Shoulder to Overhead 45/35

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Wednesday 1.9.13

Marsha Tabata ( 8 rounds, 20 sec work, 10 second rest) Row (for Calories) Kettlebell Swings 53/35 V-ups Air Squats Knees 2 Elbows

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Tuesday 1.8.13

Shelly EMOM for 20 min (every minute on the minute) 2 Snatch 135/95 4 Burpee Over Bar

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Monday 1.7.13

Ramirez 3 Rounds for Time 200m sprint 10 push ups 15 squat cleans 75/55 20 wall balls 25 dbl unders

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