Workout of the Day

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

Friday 5.24.19

16 min EMOM 4 Bar Muscle-Ups 18 Wallballs (Unbroken) 14/10 Cal Row 4R/4L Step-ups (Heavy)   .,l

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Thursday 5.23.19

20 min AMRAP 100m Single-Arm Overhead Carry 35/26 KB 100m Sandbag or D-ball Carry 4 Box Jumps 30/24 200m jog   “Focus on the daily discipline of improving your routines, surrounding yourself with positive people, and creating time for learning and reflection.”  

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Wednesday 5.22.19

Teams of 2: For Time: 800m Run 80 Goblet Squat 53/35 60 Kettlebell Swings 53/35 40 Burpees 20 Handstand Push-ups 800m Run   “Don’t underestimate the power of consistency. You might not see the benefits of your hard work today, or you might be getting frustrated because someone who isn’t putting in the effort you are is somehow getting better …

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Tuesday 5.21.19

“DT” 5 Rounds 10 min time cap 12 Deadlifts 155/105 9 Hang Cleans 155/105 6 Push Jerk 155/105    

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Monday 5.20.19

Strength: Back Squat 3×3 @80% * 3-second pause in the bottom on the first squat of each set. Metcon: For Time: 50 Pull-ups 100 Push-ups 200 Air Squats   “Remember. The day you plant the seed is not the day you eat the fruit. Be patient. Be humble. Keep moving forward and know that all this hard work you’re putting …

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Friday 5.17.19

For Time: 24-16-8 Pull-ups 24-16-8 Burpees 30-30-30 Double Unders   “To control your life, control your mind. To control your mind, control your breath.”    

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Thursday 5.16.19

Technique Work 1 Clean 1 Jerk   .,l

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Wednesday 5.15.19

Teams of 3 18 min AMRAP Row for calories 10 Front Squats 115/75 10 Shoulder to Overhead 115/75 10 Toes to Bar   “When things change inside you, things change around you.”   .,l

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Tuesday 5.14.19

For Time: 4 Rounds 400m Run 8 Deadlifts 205/145 12 Box Jumps 24/20″ 16 Wallballs   “Do what you can, with what you have, for where you are.”   .,l

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Monday 5.13.19

Strength: Back Squat 3×3 @75% Metcon: 14 min AMRAP 50 Single Unders 6/3 Strict Pull-ups 8/6 Pushups 18 Air Squats   “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.” -Maya Angelou   .,l

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