Workout of the Day

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

Monday 6.3.13

25

June Benchmark

“What the…”

75 Dbl Unders

65 KBS 53/35

55 Sit-ups

45 Back Squats 45/35

35 Push-ups

25 Thrusters 45/35

15 Knee 2 Elbow

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Friday 5.31.12

12

May Benchmark

10 Min Partner AMRAP

10 KBS 53/35

15 Goblet Squats

10 Burpees

KB can not touch the ground or both team members do a 100M sprint

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Thursday 5.30.13

4

3×4 Pendlay Row

then….

“Deadman Walking”

12 min AMRAP

7 Deadlifts 185/125

2 Wall Walks

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Wed. 5.29.13

13

3×5 Back Squat (5 sec pause)

then…

“La Jerk”

10 min AMRAP

2,4,6,8,10,12,14….

Clean and Jerk 135/95

Lateral Burpee Over the Bar

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Tuesday 5.28.13

5

“Annie”

50-40-30-20-10

Double Unders

Sit-ups

Then….

“AB”RAP

5 min.

20 Med Ball Russian Twist

20 Flutter Kicks

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Memorial Day!

13

Memorial Day

8:30 AM and 10:00 AM Classes Only
“Murph”

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

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Friday 5.24.13

5

“Sprinting Prison”

75 Thrusters 95/65

EMOM Sprint 50m

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Thursday 5.23.13

6

5 RFT

4 Deadlift 255/175

8 Wall Balls 20/14

5 Ring Dips/Push-ups

100m Sprint

Rest 60 sec.

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Wed 5.22.13

9

4 RFT

12 Squat Clean 115/75

12 Pull-ups

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Tuesday 5.21.13

5

Partner WOD

150 Double Unders

50 Shoulder to Overhead 95/65

40 Toes to Bar

30 Burpees

100m Walking Lunge (Bar in back rack position)

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