Saturday, December 2nd 2017

Workout of the Day:

5 Rounds:
AMRAP 1:00 at each station:
Wall Balls (20/14)
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds

Friday, December 1st 2017

Workout of the Day:

AMRAP 15:
4 Bar Muscle-Ups
8 Front Squats (155/105)
12 Burpee Box Jump Overs (24/20)

Thursday, November 30th 2017

Workout of the Day:

“Swing Set”
AMRAP 15:
100 Meter Run, 2 Kettlebell Swings (53/35)
100 Meter Run, 4 Kettlebell Swings (53/35)
100 Meter Run, 6 Kettlebell Swings (53/35)
100 Meter Run, 8 Kettlebell Swings (53/35)
100 Meter Run, 10 Kettlebell Swings (53/35)
Continue to add (2) reps per round.

Tuesday, November 28th 2017

Workout of the Day:

“2k Test”
For Time:
Row 2,000 Meters
The 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that involve the erg. Often we talk about strategy in terms of pacing relative to 2k pace, so knowing that is valuable beyond today. Allotting time for two heats today. Having a buddy in your ear during this workout keeps you on track with holding specific paces. There is a link HEREthat references predicted times based on what pace per 500m athletes choose to hold.

Cash Out:
On the Minute x 10
Odd – 40 Seconds Push-ups
Even – 40 Double Unders

Monday, November 27th 2017

Workout of the Day:

3 Rounds:
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)