Workout of the Day

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

Friday 10.4.13

1

Partner WOD

16 min AMRAP

10 Strict Press 65/35

20 Split Squats 65/35

30 Lateral Burpees Over Bar

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Thursday 10.3.13

2

“Sugar Daddy”

21-15-9 Deadlift 225/155

400m run after each set

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Wednesday 10.2.13

1

Partner WOD

15 min AMRAP

4 Squat Cleans 95/65

8 1 1/4 Front Squat 95/65

30 Dbl Unders

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Tuesday 10.1.13

1

3 Rounds

Plank (60 sec. max effort)

Reverse Plank (60 sec. max effort)

Then…

4 RFT

5L/5R KB Reverse Lunge 53/35

10 KB Sumo Deadlift High Pull

10 Jumping Jacks

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NEW CLASS!!!

Starting Monday Sept. 30th (Tomorrow) we will be adding a new class to the schedule!
9:00 AM class Monday-Friday!!!

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Monday 9.30.13

1

3 x 6 Back Squat

Then….

“Up Swing”

10 min AMRAP

5 Push-ups

10 KBS 53/35

10L/10R Bicycle Cross Body Sit-ups

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Schedule Change for Saturday 9.28.13

There will be NO Oly class on Saturday 9.28.13
Free 10 AM will go on as scheduled

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Friday 9.27.13

4

4 x 5 Good mornings 75/55

4 x 5 Ring Rows

Then…

3 RFT

5L/5R KB Step-ups 53/35

10 Maneaters 45/35

10 Wall Balls 20/14

400m Run

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Thursday 9.26.13

1

4 x 5 High Hang Snatch

Then…

10 min AMRAP

15 Dbl Unders

10 Snatch

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Wednesday 9.24.13

4

Partner WOD

60 Toe to bar / Knee to elbow
200m run
40 cleans 135/95
200m run
20 Shoulder 2 Overhead 135/95
400m run

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