Workout of the Day

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

Wednesday 3.13.19

4 min AMRAP 7 Cleans 135/95 7 Lateral Bar Burpees 7 Toes to Bar -5 minute rest- 4 min AMRAP 7 Cleans 135/95 7 Lateral Bar Burpees 7 Toes to Bar   “Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions.” Eliud Kipchoge  

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Tuesday 3.12.19

Teams of 2 15 min AMRAP 1200m Row 20 Overhead Squats 95/65 30 Box Jump Overs 24/20  

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Monday 3.12.19

Strength: Back Squat 3×5 @80% Metcon: 3 Rounds 800m Run 8 Dumbbell Press Heavy 12 Dumbbell Front Squat/p> 7/4 Strict Pull-ups   “If we did all the things we are capable of, we would literally astound ourselves.” Thomas Edison  

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Sunday 3.10.19

Sunday 3.10.19 Open gym for 19.3 redo Gym opens at 10 AM Heats start at 10:40 AM  

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Saturday 3.9.19

Saturday 3.9.19 Open Gym 10am  

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Friday 3.8.19

Friday 3.8.19 Open Workout 19.3 For Time: 200-ft. dumbbell overhead lunge 50/35 50 dumbbell box step-ups 50/35 50 strict handstand pushups 200-ft. handstand walk Time cap: 10 minutes  

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Thursday 3.7.19

Thursday 3.7.19 Teams of Two 30 min AMRAP Row 400m 10 Bent-over row 45/35 10 Behind the neck press 45/35 Bottom of the squat hold :45   One person completes a full round while the other is working on mobility and stretching.   Rotate after each round  

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Wednesday 3.6.19

“The world is changed by your example, not by your opinion.” Get to work today. Build strong habits. Get intentional.   Wednesday 3.6.19 16 min EMOM 3 Bar Muscle Ups Row 14/11 cal Walking DB Lunge 5R/5L 15 Goblet Squats 53/35  

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Tuesday 3.5.19

Tuesday 3.5.19 5 Rounds 12 Box Jump Overs 24/20 10/7 Pushups 8 Deadlifts 225/155  

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Monday 3.4.19

  “Strong people don’t put others down, they lift them up.” Remember beauty is being the best possible version of yourself. Bring on Monday!   Monday 3.4.19 Back Squat 3×5 @75% 12 min AMRAP 200m Run 15 Kettlebell Swings 53/35 8/5 Chest to Bar  

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