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Archive for January, 2016

Friday 1.22.2016

WORKOUT 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years old Complete as many

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Thursday 1.21.2016

10 rounds for time BURNER 7 reps sumo deadlift high pull 75/55 10m run 7 lunges 10m run FITNESS 7 reps sumo deadlift high pull 95/65 10m run 7 lunges 10m run RX 7 reps sumo deadlift high pull 115/75 10m run 7 lunges 10m run Post time to comments.

Wednesday 1.20.2016

14 Minute “Annie” Complete as many reps as possible in 14 minutes of: BURNER 50-40-30-20-10 Single Unders Sit-ups FITNESS and RX 50-40-30-20-10 Double Unders Sit-ups Post reps to comments.

Tuesday 1.19.2016

Complete as many reps as possible in 8 minutes: BURNER 135/95 bench press 15 reps 135/95 back squat 15 reps FITNESS 155/105 bench press 15 reps 155/105 back squat 15 reps RX 185/125 bench press 15 reps 185/125 back squat 15 reps (Rack will be used for bench press. All

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Monday 1.18.2016

WORKOUT 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps

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Sunday 1.17.2016

Rest Day

Saturday 1.16.2016

Mobility 10am-11am Open Gym 11am-12pm Olympic Lifting 12pm-1pm Open Gym 1pm-2pm

Friday 1.15.2016

BURNER KB (35/25 lbs) Barbell (35 lbs) FITNESS KB (53/35 lbs) RX 50 Kettlebell Swings (70/53 lbs) 400 Meter Row 50 Barbell Thrusters (45 lbs) 400 Meter Row 40 Burpees 400 Meter Row 40 Barbell Thrusters 400 Meter Row 50 Kettlebell Swings

Thursday 1.14.2016

“Nasty Girls” 3 rounds for time of: • 50 Squats • 7 Muscle-ups • 135 lb Hang power cleans, 10 reps Or “Nasty Girls V2” 3 rounds for time of: • 50 one-legged squats, alternating • 7 muscle-ups • 175-lb. hang power cleans, 10 reps Post time.

Wednesday 1.13.2016

Complete as many reps as possible in 11 minutes of: BURNER 75/55 Snatch, 30 reps Toes-to-Bar, 30 reps 95/65 Snatch, 30 reps Toes-to-Bar, 30 reps 115/75 Snatch, 30 reps Toes-to-bar, max reps FITNESS 115/75 Snatch, 30 reps Toes-to-Bar, 30 reps 135/95 Snatch, 30 reps Toes-to-Bar, 30 reps 155/105 Snatch, 30

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