WORKOUT OF THE DAY

10/24/14

Joanie-HallowWOD
HallowWOD_Group2013
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.

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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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10/22/14

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Performance in life and in the gym are you optimized?

Sleep could and most likely is the number one thing hindering your. Last week, we reposted an image from LifeHack about getting to sleep earlier and waking up later. Whether or not you buy this notion, one cannot not deny that we do not sleep enough or better yet well enough. There are countless books, blogs, TED Talks and presentations on sleep and its effect on all sorts of issues. Mood, general health, testosterone, growth hormone…the lists go on and on.

Check out Dr. Kirk Parsley’s, Sleep adviser to Navy SEALS, Operators and general pop 

Row Row Row Your Boat

EMOM 12 minutes
odd: complete 10 burpees
even: complete 8-12 T-2-B/KTE

then
7x 250m/190m Row
*Goal is just like the passed weeks. One minute to complete the given task.
Rest 1 minute between rounds

Post your scores to the Whiteboard.

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10/21/14

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Lift
Front Squat
3/65%
3/75%
1/80%
3×1/90%

7/72%
then
AMRAP 10 minutes
10 SA DB Push Press (5/5)
20 lunges (10/10) *no weight
30 Ab Mat Sit ups

Post your scores to the Whiteboard.

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10/20/14

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Workout of the Day
EMOM 12 minutes
Perform 1 HPC + Hang Clean + STOH (use 70-80% of 1rm Clean and Jerk

then
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Post your scores to the Whiteboard.

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10/17/14

KBS_group
Workout of the Day
Grindy
Complete 10 rounds of…
3 Power Clean + OverHead(#135/#85)
5 pull ups
10 Push Ups
15 Air Squats

Post your scores to the Whiteboard.

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10/16/14

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Workout of Day
Warm Up
Spend 8-12 minutes working on getting comfortable in the bottom of a Snatch

Snatch Balance, Snatch Drop, Hang Power Snatch, Hang Snatch

Weight should be light and allow for proper positioning
then

4×8-12
DB Bench Press
DB/KB Bent Over Row

then

3 Rounds For Time
400m run
10 Burpees
15 wall Balls
20 Hollow Rocks

Post your scores to the Whiteboard.

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