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Category Archive for: ‘Workout of the Day’

Tuesday 1.22.19

Tuesday 1.22.19 Teams of Two 12 – 24 – 36 Row Synchro Thrusters 75/55 – 35/20 Synchro bar facing burpee over the bar Rotate as needed on the rower. For thrusters, one person uses the barbell, the other the dumbbells.

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Monday 1.21.19

Monday 1.21.19 3 x 5 Strict Press – Heavy Then 3 – 4 rounds 7/7 Single Leg Box Squat – Weighted, if possible 6/4 Negative Push-Ups – 4 count down 45 Second Left Side Plank 7/4 Strict Pull Ups 45 Second Right Side Plank

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Friday 1.18.19

Friday 1.18.19 25 Snatch 75/55 25 Push Press 25 Toes 2 Bar 25 Deadlifts 165/125 25 DB Box Step Overs 35/30 30 DB Lunges Workout starts with 15 wall balls. Work for 3 minutes. Rest for 1. Always starts back with 15 wall balls. Chipper style/must complete all reps

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Thursday 1.17.19

Thursday 1.17.19 EMOM – 4 Rounds 10/7 Cals Bike 45 Sec Sandbag/Dball Hold – Heavy 35 Double Unders 15 Goblet Squats 53/35 20 Flutter Kicks Note: No 6:15 Class Thursday night due to coaches meeting

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Wednesday 1.16.19

Wednesday 1.16.19 Teams of Two 5 Rounds 400 M Row 20 Thrusters 95/65 20 Pull Ups Both athletes can work at the same time. Full round must be completed before the start of the next round.

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Tuesday 1.15.19

Tuesday 1.15.19 10 – 9 – 8 – … – 1 Clean & Jerk 135/95 Burpee Box Jump Over

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Monday 1.14.19

Monday 1.14.19 3RM Back Squat Then 8/5 Ring Dips 60 Sec Plank 200 M Run 7/7 Step Ups 25 Sit Ups

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Friday 1.11.19

Friday 1.11.19 15 Minute EMOM 8 Toes 2 Bar 12/8 Push Ups 14 Goblet Squats Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks. AM crew, dress warm!

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Thursday 1.10.19

Thursday 1.10.19 5 Rounds 400 M Run 14 Back Rack Walking Lunges 55/75 10 Hollow Rocks 1 Min Rest Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks. AM crew, dress warm!

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Wednesday 1.9.19

Wednesday 1.9.19 Teams of Three 15 Minute AMRAP 15 Pull-Ups 15 Deadlifts 205/145 15 Burpees over the Bar Row for Calories Join us at the new location, 18 W Stewart (the SOS pear building). Park on the right side of the building, along the railroad tracks.  Look for the coach’s car on the right side of the building. AM crew, …

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