Workout of the Day

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

Thursday 11.7.13

4 x 3 Ring Rows

3 x 1 min Planks 45/35

Then….

10 min EMOM

2 Squat Snatch @ 80%

2 OHS

Read More

Wednesday 11.6.13

1

Teams of 3

200m Run/Row (Weather Dependent)

150 Thrusters 45/35

100 Pull-ups

50 Box Jumps 30/24

200m Run/Row (Weather Dependent)

Read More

Tuesday 11.5.13

1

Tuesday 11.5.13
5 RFT

6 Cleans 155/105

8 Toes to Bar

5 HSPU/Wall Walk

Read More

Monday 11.4.13

1

4 x 5 Back Squat @ 75 %

Then…

4 RFT

5 Press 95/55

30 sec Overhead Hold 95/55

10 Jump Squats

25/10 Double Unders

Read More

Friday 11.1.13

6

“DT”

5 RFT

12 Deadlift 155/105

9 Hang Clean 155/105

6 Push Jerk 155/105

Read More

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

Read More

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

Read More

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

Read More

Monday 10.28.13

1

3 x 6 Back Squat

Then…

10 min AMRAP

4 Thrusters 115/85

6 Burpees

8 Pull-ups

Read More

Friday 10.24.13

3

“Tickets”
12 min AMRAP

15R/15L Dumbbell Snatch

10R/10L Mountain Climbers

10 Push-ups

Read More
/* ]]> */