Friday – 102717

Eyor from the 5 a.m. class.

Push Press
Find your 1 rep max.

Workout of the Day
5 rds for time
15 burpees
12 pistols
9 hang power cleans (155/113)

*20 min cap

Post your scores to the Whiteboard.

Thursday – 102617

Look who is overhead squatting! It took some work and patience, but now Rick has another skill in his workout arsenal.  Getting the mobility and positioning down to be able to overhead squat is no small feat.

Injury Prevention
2 min per shoulder smash with lacrosse ball
2 min per shoulder handed bully stretch with extension bias
2 min per shoulder banded OH stretch

Workout of the Day
3 rds of
2 min row
2 min assault bike

*rest as needed
*score is total calories

Post your scores to the Whiteboard.

Wednesday – 102517

Taylor keeping her eyes on the target.

Workout of the Day
150 double unders
100 kb swings (53/35)
75 front squats (115/73)
75 deadlifts
100 sit-ups
150 double unders

*40 min cap

Post your scores to the Whiteboard.

Tuesday – 102417

Kelsea speeding her way through last week’s lateral bar burpees.

Warm-up/Injury Prevention
3 rounds
1 min run in jump rope
10 pull-up retractions
10 RDLs
10 strict press

Workout of the Day
In 20 minutes,
50 strict Pull-ups
1 mile run
Then in remaining time AMRAP
5 clean and jerk (135/93)
5 bar facing burpees

*Pullups capped at 7 min mark

Post your scores to the Whiteboard.

Monday – 102317

Thomas looking lean getting through last weeks deadlifts. Just because something is heavy doesn’t mean you can’t move quickly!

Overhead Squat
Find your 10 rep max.
Arrive early and get nice and warmed up for this. You should be bringing out every squat mobilization in your arsenal!

Compare to 060517.

Workout of the Day
16 min ladder
Squat snatch (75/53)
10 cal row

*ladder by 2’s (2,4,6……)
*calories stay the same every round

Post your scores to the Whiteboard.