Workout 102416

Warm Up

Workout

Fitness

AMRAP12

  • 20 Thrusters
  • 200m  run

Performance

  • 40 Thrusters
  • 400m run
  • 30 Thrusters
  • 300m run
  • 20 Thrusters
  • 200m run
  • 10 Thrusters
  • 100m run

After Party

-“Bring Sally Up” – Squats

Friday Night Workouts!

Starting today, we will now offer a coed workout on Friday nights at 7:20 P.M.! You can bring your spouse, significant other, or perspective members. Workouts will be the same workouts that are done in the morning. All new members, please arrive 10-15 minutes early so can fill out a waiver. Feel free to message Chelsey or myself with any questions.

Workout 102116

Warm Up

Strength

4x 6 High Pull

-0:03 hold at top

-0:03 decent from top

Workout

Fitness

  • 200m run
  • 21 SDLHP
  • 200m run
  • 14 SDLHP
  • 200m run
  • 7 SDLHP
  • 200m run

Performance

  • 400m run
  • 21 SDLHP
  • 400m run
  • 14 SDLHP
  • 400m run
  • 7 SDLHP
  • 400m run

Workout 102016

Warm Up

Skill

-Neutral Midline Drill w/ Dowel

Workout

Fitness

AMRAP12

30/20/10/20/30 KBS

-In between each set 25m lunge

Performance

AMRAP12

40/30/20/10/20/30/40 KBS

-In between each set 25m lunge

Workout 101916

Warm Up

Skill

5/10/5

Workout

Fitness

4x

-40 singles

-20 situps

-10 burpees

Performance

5x

-60 singles

-30 situps

-15 burpees

After Party

A. Accumulate 2:00 of Hollow Body Hold

B. Accumulate 3:00 of Superman Hold

Workout 101817

Warm Up

Strength

Fitness

3x 10 SB OH Press

-Alternate press from right shoulder to left shoulder

-Hold SB OH for 0:03 each repetition

Performance

6x 3 KB Clean + Push Press

-Start each repetition from the ground

-Hold KB OH for 0:03 each repetition

Workout

10x

-1:00

=Complete 10 SB slams followed by as many MC as possible

-0:30

=rest

Workout 101716

Warm Up

Strength

5x 5 Marble Squats w/ 0:05 bottom hold

Workout

Fitness

3x

15 KB Squats (Marble or Goblet)

25 KB DL

15 Pushups

Performance

50 KB Squats

100 KB DL

50 Pushups

 

Workout 101516

Warm Up

Workout

300m run w/ SB

150 singles

75 step ups

50 SB slam

25 burpees

300m run w/ SB

After Party

Tabata

-Flutter Kicks

Workout 101416

Warm Up

Fitness

Strength

EMOM8

-8 Marble Squats

Workout

90 lunges

60 Mountain Climbers

30 sit-ups

 

Performance

Strength

5x 5 KB Push Press each arm

Workout

90 SDLHP

60 Thrusters

30 High Pull

Workout 101316

Warm Up

Fitness

Workout

AMRAP10

-10 burpees

-20 KBS

 

Fitness

Workout

AMRAP17

-40 burpees

-50 KBS

-30 burpees

-50 KBS

-20 burpees

-50 KBS

-10 burpees

 

After Party

3x 30m Partner’s Farmers Carry

-While Partner A does Farmer Carry, Partner B does plank hold