WORKOUT OF THE DAY

10/31/14

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Happy Halloween from us here at Balboa.

If you got it, flaunt it..costumes are acceptable and welcomed throughout the day.

Hope to see you all at 530 for the HalloWod. If not, have a spectacular day, evening, and even better morning. there will be a different workout that will be conducive to partners

Workout of the Day
5 Rounds
10 Clean Thruster (115/75)
15 box jumps
10 burpee Pull ups
rest 2 minute between rounds
*score total time

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10/30/14

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Reminder: HalloWOD will begin at 530pm Tomorrow night. There will be a couple beverages after for anyone looking to hang for a bit.

WARM UP
Snatch Skill Work

Workout of the Day
Deadlift
5/55%
5/65%
3/75%
1/80%
2/87%

Conditioning
AMRAP 6 minutes
30 Double Unders
20 Tire Strikes/ Russian Twists (total per side)
**If you cannot complete double unders, complete 10 failed attempts per round and then 50 singles, 40 singles…etc
rest 2 minutes

then
then in AMRAP 6 minutes
4 Hang Power Snatch (#45/ #35)
8 OHS
plate push

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10/29/14

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ATTENTION:
Ladies and Gentlemen, by demand of the people we will be moving the HALLOWOD a half hour back to begin at 530pm in the hopes that we can draw a larger attendance. With that being said we will be offering a 430 for those of you who cannot attend or stay later.

Workout of the Day
WARM UP
Agility Ladder
MB Rotational work

4×12-15
DB Bench Press
DB Bent Over Row

then
8 x 260m/190-200m Row
*Goal is just like last week but we’ve added another round. One minute to complete the given task.
Rest 1 minute between rounds
then
3x
15 Evil Wheels
Lots DB Shrugs

Post your scores to the Whiteboard.

Comments

10/28/14

daniel_mudder
Congrats to Daniel (2nd from the Left) on his recent participation and completion of the Tough Mudder this past weekend. It is awesome to test your fitness in the gym but its pretty darn cool to check it out there in the wilderness amongst other weekend warriors.

LIFT
Front Squat
3/65%
3/75%
1/80%
3×1/92.5-95%
then
7/72-75%

Conditioning
5 x 2:00 (1 minute rest)
Against a running clock- complete :45 of Isometric Pillar Hold
then Remainder complete Max Reps of the following
Minute 1- Max Pull ups
Minute 2- Double Unders
Minute 3- Max t-2-b/KTE
Minute 4- Double Unders
Minute 5- Max Pull Ups

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10/27/14

With only 4 days left to find your costume for Halloween and hopefully the HalloWod just wanted to add a little stress. Rumor has it your best dance moves might come into play on Friday.

P.S. no one can dress up as the SIA dance girl, dibs

EMOM
EMOM 14 minutes
odd: Complete 1 Power Clean + 1 HPC + Hang Clean + Split Jerk
even: 6 Burpee box jumps

Conditioning
Run 400m
then
5 rounds
15 hollow rocks
10 Ball Slams
15/10 Push Ups (men/women)
then
run 400m

Post your scores to the Whiteboard.

Comments

10/24/14

Joanie-HallowWOD
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You may have heard about it in class or maybe just in legend but we are officially 1 week away from Halloween and with that fabled day landing on a Friday what better way to end the week than with our annual HalloWod.

Next Friday evening we will be holding one workout in the hopes to attract the most participants. The 430 and 630 classes will be cancelled in honor of the HalloWod, which will take place at 5pm. We will ask that people come in costume and ready to loosely sweat.

If dressing up is not your thing, suck it up, its just one day a year and you can get a head start, sweating the night away.

Workout of the Day
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pood
50 Lunges
50 Knees to Elbows
50 Push Presses, 45 pounds
50 Hip Extensions
50 Wallball Shots, 20 pounds
50 Burpees
50 Double-Unders

Post your scores to the Whiteboard.

Comments

10/23/14

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Workout of the Day
Rack Pull (Deadlift from just below knees
2/85% of Deadlift

Set plates under the bar so that your deadlift set up begins with the bar just below your knee
then
4x 8-10
DB Incline Bench Press
DB Bent Over Row

Tabata
Tire strikes /Russian Twist
Band Pull Aparts/ Pull Downs

Post your scores to the Whiteboard.

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