Workout of the Day

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

Tuesday 9.24.13

3

3 x 5 Back Squat @ 80%

Then…

12 min AMRAP

5 Pull-ups

10 Air Squats

5 Push-ups

10 Sit-ups

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Monday 9.23.13

2

Monday 9.23.13
“FRAN”

21-15-9

Thrusters 95/65

Pull-ups

Then…

Coaches Choice Tabata!

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Cancelled Classes

We will be having a Olympic Weightlifting Camp this weekend

Friday Sept 20th there will be NO 5:15 or 6:16 class

ALL Sept 21st Saturday classes are cancelled

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Friday 9.20.13

Friday 9.20.13

There will be NO 5:15 or 6:15 class Friday night!

5 x 3 Strict Pull-ups

Then…

3 RFT

600m Run

12 Toes 2 Bar

21 Box Jumps

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Thursday 9.18.13

2

Field Trip to Post Office

Then…

12 min AMRAP

3L/3R KB Step-ups 53/35 (20 inch box)

6 Goblet Squats 53/35

12 KBS 53/35

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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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