Workout of the Day

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

Friday 8.29.14

3×5 Good Morning

3×5 Ring Row

Then….

“Walk of Shame”

Partner

20 Min AMRAP

30 Thrusters 75/55

50m/50m Back Rack Carry

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Thursday 8.28.14

NO OLY CLASS SATURDAY! NO CLASSES MONDAY INCLUDING KIDS! THERE WILL BE A FREE SATURDAY CLASS

3 x 5 Press @ 65%

Then….

15 Min EMOM

(Even)

3 Dumbbell Snatch (Right)

2 Burpees

(Odd)

3 Dumbbell Snatch (Left)

5 Sit-ups w/dumbell

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Wednesday 8.26.14

“This is 40”

Partner Chipper

40 Back Squats 95/65

40 Step-ups

40 Pendlay Row 95/65

40 Lateral Burpee Over Bar

40 Goblet Squat 53/35

40 KBS 53/35

40 Pull-ups

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Tuesday 8.26.14

3×5 Sumo Deads @65%

Then…

“Speed Demon”

7 Rounds

5 Push-ups

5 Toes 2 Bar

5 Jump Squat

100m Sprint

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Monday 8.25.14

3 x 5 Overhead Squat @65%

Then….

2 Rounds

30 Dbl Unders

20 OH Lunge (10L/10R) 45/35

10 Man Eater 45/35

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Friday 8.22.14

3 x 3 Good Morning

3 x 3 Ring Row

Then…

Wood Chipper

10 Chin-ups

20 KB Deadlifts 53/35

30 Box Jumps 24/20

40 KB Goblet Squats 53/35

50 Reverse Lunge (25 each side)

60 Sit-ups

Shuttle Run (100m & 200m)

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Thursday 8.21.14

3 x 3 Press @ 80%

Then…

“Under the Gun”

4 RFT

max Handstand Hold

Max Pistols (Weak Leg 1st)

Max Pistols

Dbl Unders (1st RD: 25, 2nd 50, 3rd 75, 4th 100)

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Wednesday 8.20.14

“Eva-lution”
Partner 20 min AMRAP

800m Relay (200m at a time)

30 KBS 53/35

30 Pull-ups

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Tuesday 8.19.14

3 x 3 Sumo Deadlift @80%
Then….

Partner WOD

“Strong Arm”

15 min AMRAP

Partner 1:

3 Push Press 115/85

5 Ring Dips

7 Push-ups

Partner 2:

30 Cal Row or Aerodyne

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Monday 8.18.14

1 Rep Max Overhead Squat

Then….

Teams of 3

120 Burpees

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