Workout of the Day

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

Wednesday 9.18.13

2

3×6 Back Squat

Then….

“833 Riverside”

8 min EMOM

3 Snatch 95/65

3 OHS 95/65

1 min rest then..

21-15-9

Dbl Unders

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Tuesday 9.17.13

1

Tuesday 9.17.13
(Reminder that there will be NO SATURDAY CLASSES this week. Friday 5:15 and 6:15 will also be cancelled.)

Partner Chipper

40 Shoulder to Overhead 115/85

40 Burpees

40 Lunges 45/35 (Plate to be held overhead)

400m Run (Both go on run. First back can start work)

40 Box Jumps 24/20

40 Sit-ups

40 Front Squats 115/85

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OPENING DAY MONDAY 9.16.13

5

OPENING DAY at 833 S. Riverside

“Welcome to the Jungle”

(Compliments of Coaches Kelly, Royal and Adam)

3 RFT

9 Hang Clean 135/95

16 Wall Balls 20/14

13 Pull-ups

250m Run

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Friday 9.13.13

Friday 9.13.13

Tabata

8 Rounds, 20 sec work, 10 sec rest

Jump Squats

Push-ups

Side Plank (4L/4R)

Reverse Lunges

Flutter Kicks

Table Tops

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Thursday 9.12.13

1

“Sweet KB Lovin”

3 RFT

10L/10R KB Goblet Hold Split 53/35

10L/10R KB Rows 53/35

10 KB High-pulls 53/35

50 meter Overhead Walk (50m on left /50m on right) or 400m KB carry 53/35

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Wednesday 9.11.13

8

“Team Elevator of Love”

16 min AMRAP

4,8,12,16,18,20,24…..

Shoulder 2 Overhead 115/85

Burpee over Bar

Wall Balls 20/14

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Tuesday 9.10.13

5

“Twinkle Toes”

15-10-5 Squat Clean 95/65

5-10-15 Toes 2 Bar

Rest 1 min….

“Annietastic”

3 RFT

Dbl Unders – 30 Sec max effort

Sit-ups – 60 Sec max effort

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Monday 9.9.13

“Hellion”

Partner WOD

3RFT

400m Run (Relay)

50 KBS 53/35

30 Pull-ups

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Friday 9.6.13

5

4 RFT

400m Run

10 Thrusters 95/65

10 Burpees

1 min rest

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Thursday 9.5.13

5

6 min EMOM

2 Power Snatch @ 75%

then…

6 min EMOM

2 Power Clean & Jerk @ 75%

then…

2 mile run

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