Workout of the Day

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

Thursday 10.31.13

IMPORTANT!!!! NO 6:15 CLASS ON HALLOWEEN

5 x 3 Strict Pull-ups

Then…

“Nightmare on Riverside”

12 min AMRAP

10 Box Jumps 24in

15 Wall Balls 20/14

20 Double Unders

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Wednesday 10.30.13

“The Haunting”

Teams of 2

For Time

Run 600m

30 Back Squats 115/85

30 T2B

30 Shoulder 2 Overhead 115/85

400m Partner BB Carry 115/85

20 Front Squats 115/85

20 T2B

20 Shoulder 2 Overhead 115/85

400m Partner BB Carry 115/85

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Tuesday 10.29.13

2

4 x 5 Elevated Ring Rows

30-20-10

Push-ups

Sit-ups

KBS 53/35

Run 400m after each set

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Monday 10.28.13

1

3 x 6 Back Squat

Then…

10 min AMRAP

4 Thrusters 115/85

6 Burpees

8 Pull-ups

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Friday 10.24.13

3

“Tickets”
12 min AMRAP

15R/15L Dumbbell Snatch

10R/10L Mountain Climbers

10 Push-ups

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Thursday 10.24.13

1

10 RFT

“Team Speed”

100m Sprint

20 Toes 2 Bar

100m Sprint

20 Burpees

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Wednesday 10.23.13

5 RFT
“Shankle Complex”

Rest 1:1

*Clean Deadlift followed by 3 Hang Clean Pulls. Then, going into a Hang Clean. Followed by 2 Split Jerks

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Tuesday 10.22.13

1

“Team Pain Monkey”

30 Double Unders

20 Pull-ups

150 reps must be done in 4 min to move on to 2nd round where additional 4 min will be added to complete another 150 reps….4 min added to time for up to a max of 6 rounds.

If team doesn’t make it to the 6 round max they get to rest 1 min and then complete

100 Jumping Lunges

600m Run

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Monday 10.21.13

1

10 x 3 Back Squat @ 85%

Then….

“Yucky”

7 min AMRAP

5 Up Downs

10 KBS

15 Sit-ups

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Friday 10.18.13

4 x 3 Snatch Balance

Then…

12 min EMOM

1 Snatch (From Position 1)

1 Snatch (From Position 2)

1 Overhead Squat

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