Posts tagged Group fitness
Workout of the Day 150924

Weightlifting

  Push Press

     Sets:
         8RM
         95%x8
         90%x8

Metcon

"Yo Mama's A Pajama"
      7 Rounds For Time:
         7 USSR KB Swings, 70#/53#
         7 Sit-Ups
         7 Box Jump Overs, 24"/20"

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Workout of the Day 150923

Gymnastics

     EMOM12, Alternating

         a: Strict Muscle-Up (1-3 Reps)

         b: Strict Toes-To-Bar (4-6 Reps)

Metcon

"Testify"
     5 Rounds For Time:
         3 Power Snatch, 135#/95#
         6 Burpees
         9 Air Squats

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Workout of the Day 150916

Olympic Weightlifting

Snatch (Pause Below The Knee )

     80%x2
     85%x2
     90%x1
     Build To Heavy Single

Metcon

"Its My Birthday & I Can Cry If I Want To"
     For Time:
         Buy In
            25 C2B Pull-Ups

         21-15-9
            Box Jump, 24"/20"
            Push Press, 115#/75#

         Buy Out
            25 C2B Pull-Ups

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Workout of the Day 150901

Weightlifting

Push Press (8RM x 6 x 6)

Metcon

"American's Daydream"
    For Time:
         21 Overhead Squats, 95#/65#
         84 Double Unders
         15 Overhead Squats
         60 Double Unders
         9 Overhead Squats
         36 Double Unders

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Workout of the Day 150828

Weightlifting

     Push Press (Find 1RM )

     Push Press (Find 8RM)

Metcon

     In Teams of 3, complete the following
     for time:
          100 Wall Ball
          Row 100 Calories
          75 Wall Ball
          Row 75 Calories
          50 Wall Ball
          Row 50 Calories

One athlete works at a time. Work may be divided as athletes see fit, however each athlete must perform at least one fifth of the total work per exercise in each round (20 reps in round of 100, 15 in round of 75, 10 in round of 50.) For a team of 2, reduce the reps to 75/50/25.

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Workout of the Day 150813

Metcon

     500m Row (Time)

Skill Work

      Dot Drill Breakdown:
          In-Out
          Feet Together
          Left Foot
          Right Foot
          In-Out w/Turn

The Dot Drill Test (Time)

     10x:
         In-Out
         Feet Together
         Left Foot
         Right Foot
         In-Out w/Turn

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Workout of the Day 150812
Uncharted 

 

Movement Preparation 

      Focus: Snatch Progression

Olympic Weightlifting 

Snatch (Build to Heavy 1 Rep )

Metcon

     5 Rounds For Time: CAP24
         400m Run
         6 Shoulder to Overhead*
         12 Box over Jumps 24''/20''

     *Use 85% of 1RM Shoulder Press

 

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Workout of the Day 150811

Metcon

     2 Rounds:
         AMRAP4
            5 Pull-Ups
            10 Push-Ups
     R:1M
          AMRAP4
             15 Thrusters 45/35#
             20 Slam Balls
     R:1M

 Score = Total Push-Ups + Total Pull-Ups

 RX+ C2B & 75/55 Thrusters

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