Workout of the Day

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

Friday 4.18.14

3×6 Strict Pull-ups

3×6 Ring Dips

Then….

10 RFT

5 Knees 2 Elbows

10 Push-ups

15 Air Squats

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Thursday 4.17.14

3×3 Deadlift @ 80%

Then…

Team “Jack”

20 min AMRAP

10 Push Press 115/85

10 KBS 53/35

10 Box Jumps 24/20

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Wednesday 4.16.14

5RFT

5 Power Cleans 135/95

10 Front Squats 135/95

5 Jerks 135/95

200m Run

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Tuesday 14.15.14

3×3 Press @ 80%

Karen vs. Annie

15 min AMRAP

21 Dbl Unders

15 Sit-ups

9 Wall Balls 20/14

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Monday 4.14.14

3×3 Back Squat @ 80%

3×6 Ring Dip

Then…

12 Min AMRAP

100m Run

10 Pull-ups

100m Run

10 Burpees

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NO SATURDAY CLASSES

ATTENTION: There are no Saturday classes this week. A majority of the coaches and members will either be running the Pear Blossom or at a competition up north. Have a great weekend.

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Friday 4.11.14

4 x 5 Strict Pull-ups

4 x 5 Ring Dips

Then….

15 Min AMRAP

2,4,6,8,10,12,14,18,20…..

Overhead Squat 95/65

Toes 2 Bar

Up Downs

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Thursday 4.10.14

3×5 Deadlift @ 75%
Then….

“To the Bar”

5 RFT

10 Deadlifts 115/75

8 Front Squat 115/75

6 Push Press 115/75

4 Barbell Rollouts 115/75

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Wednesday 4.9.14

20 Min Partner AMRAP

20/10 HSPU/Wall Walks

200m Run

50 Goblet Squats 53/35

200m Run

40 Step-ups 53/35

200m Run

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Tuesday 4.8.14

3×3 Press @ 80%

Then….

“Absolution”

5 RFT

10R/10L KB Front Rack Lunge 53/35

50m R/50m L KB Suitcase Carry 53/35

30 Sit-ups 53/35

15R/15L KB One arm Russian Swing 53/35

60 Sec Plank

Cash Out: 1 mile run

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