Category: Workout of the Day

Gym closed today

Closed for the holiday

Workout of the Day

AMRAP in 12 minutes
20 goblet lunges
25 push ups

rest 3 minutes

AMRAP in 12 minutes
20 burpees over dumbbell
26 alternating dumbbell power cleans

You’ll need one dumbbell for our last two AMRAP’s of the year! Reminder that we will be running just one class today at 9AM followed by open gym from 10-12.

standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.

Skill

every 45 seconds for 12 rounds
1 power clean + 1 squat clean

add weight as you go if things are feeling good or stick with one weight for all twelve rounds. Take your time and focus on technique with each rep!

Workout of the Day

7 rounds of 90 seconds on 45 seconds off
12 alternating dumbbell snatches
max reps of wall ball shots in your remaing time

Today’s workout will be scored by the total number of wall ball shots you complete across 7 rounds. Start each round with a set of 12 dumbbell snatches using a weight that gets you all 12 reps in quick succession. The snatches don’t need to be unbroken but you’ll want to give yourself about 60 seconds to transition to the medicine ball and start scoring wall ball shots.

Skill

EMOM for 10 minutes
[odd] pull-ups
[even] row for calories

Grab a partner and a rower if you’re in a large class for today’s skill work. You can approach the minute of pull-ups however you would like, either with one straight set or multiple sets before moving on to your minute on the rower. Strict or kipping pull-ups are fair game so take your pick!

Workout of the Day

AMRAP in 15 minutes
50 double-unders
35 medicine ball sit-ups
20 step-ups holding your medicine ball

Today’s workout is pretty straightforward. The main area to pay attention to for scaling will be the double under. If 50 reps will stop you in your tracks make sure to scale down to a smaller set size. Single unders are always fine as well if those are a better choice for you.

standard: 16/12 lb, 20/20″
rx: 20/14 lb, 24/20″
sport: 30/20 lb, 24/20″

Workout of the Day

AMRAP in 20 minutes
12 goblet squats
9 kettlebell swings
6 push ups

Today’s AMRAP is fairly straightforward. Choose a kettlebell you are comfortable with as the rounds and reps will add up fast. Hold yourself to a high standard on the push ups even if you have to break them up into small sets of 2 or 3 or even singles.

standard: 24/16 kg.
rx: 28/20 kg.
sport: 32/24 kg. SHSPU

Workout of the Day

20 rounds of 45 seconds on 45 seconds off
2 power cleans
max reps lateral burpees

After a few days off who’s ready for some heavy power cleans and burpees?? There will be just one class today at 9am so make sure to be there if you’re wanting to get a workout in! If our class is large we will pair up and share barbells to make room for everyone! Hope to see you!

standard: 135/95 lb.
rx: 185/125 lb.
sport: 205/145 lb.

Gym closed today

Closed for the holiday

Gym closed today

Closed for the holiday

Workout of the Day

“12 Days of Christmas”
for time
1 jumping squat
2 jumping alternating lunge
3 goblet squats
4 dumbbell snatch
5 push-ups
6 one arm alternating devil press
7 burpees
8 weighted step ups
9 sit-ups with a dumbbell
10 drag rope double unders
11 one arm dumbbell thruster
12 one arm overhead walking lunge

30 minute time cap.

You’ll complete this workout in the same way the “12 days of Christmas” song goes. Starting with one jumping squat, then 2 jumping lunges and one jumping squat etc. Your last round will start at 12 one arm overhead lunge steps with your dumbbell and end with 1 jumping squat. Choose one dumbbell that you can use for all of the weighted movements.

standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.

Skill

tabata row
rest 1 minute
tabata double under

A full tabata is 8 rounds of 20 seconds on and 10 seconds off. Today you’ll go through a full tabata on the rower followed by the same but with double unders after a minute of rest. If classes are large, plan to pair up and one partner can reverse the order of the tabatas. If you are still working on double unders plan to stay relaxed with some singles before some good attempts at a few double unders.

Workout of the Day

5 rounds of 3 minutes on 1 minute off
4 power cleans
3 thrusters
2 front rack walking lunge steps

Go over all three barbell movements today before deciding on what weight to do. Most likely the thruster or front rack lunge will be the toughest lift. Choose your weight based on the hardest movement for you and make sure you can do each set of each separate movement unbroken when you are fresh.

standard: 95/65 lb
rx: 115/85 lb
sport: 135/95 lb