SATURDAY WORKOUT-02/06/16

grace (550x528)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**TAKEOVER TEEN TODAY AT 10AM**

830AM WORKOUT

“The Seven”

Complete 7 Rounds for time of:

7 Handstand Push-ups

7 Thrusters 135/95lbs.

7 Knees to Elbows

7 Deadlifts 245/170lbs.

7 Burpees

7 Kettlebell Swings 2/1.5 pood

7 Pull-ups

*Record scores to training log.

WORKOUT-02/05/16

nate (550x440)

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete 5 rounds for time:

30 Double Unders

7 Shoulder to Overhead 155/105lbs.

200 Meter Run

-then-

Cash out: 3x :20 GHD Bridge Hold (Face Down) + 12-15 Back Extensions

530PM STRENGTH CLASS

Basic: Back Squat 3×5 (+5lbs.) , Strict Press 3×5 (+2.5lbs.) , 6×20 Calorie Row 1:1 rest

Intermediate: Front Rack Walking Lunge 3×10 steps , Bent Over Row 8-8-8

530PM ENDURANCE CLASS

45 Minute Tempo Run @ :90 slower pace than 3 mile

Chin-ups 3 x max effort

WORKOUT-02/04/16

kirsten (550x466)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**YOGA WITH MARIZA, GYMNASTICS WITH AMY & TAKEOVER TEEN TONIGHT AT 530PM**

WORKOUT OF THE DAY

Max Unbroken Reps – Overhead Squats @ Bodyweight

-then-

6 Minute AMRAP of:

15 Wallball Shots 20/14lbs. Guys to 10′ target , ladies to 9′ target (open standard)

15 Toes to Bar

*Record scores in training log.

 

WORKOUT-02/03/16

The Silver Fox doing his thing!

The Silver Fox doing his thing!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Complete for time:

10-9-8-7-6-5-4-3-2-1 Power Clean 135/95lbs.

1-2-3-4-5-6-7-8-9-10 Burpees Over The Bar

*Record times in training log.

530PM STRENGTH CLASS

Basic: Power Snatch 6×2 (+2.5lbs) , Strict Pull-ups 3 x Max Effort , Russian Twist 3×20

Intermediate: Hang Power Clean 4-4-4-4 , Box Jump 1rm

530PM ENDURANCE CLASS

4-6 sets – Complete in 3 minutes:

400 Meter Run + Max Airdyne Calories

*Rest 3 minute between efforts.

-then-

3 x 100′ Dumbbell Farmers Carry

WORKOUT-02/01/16

melissa (550x517)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

**NEW ON-RAMP GROUP STARTS TONIGHT AT 630PM**

WORKOUT OF THE DAY

EMOM for 20 minutes of:

Death by 10 Meters Run – Increase 10m shuttles by 1 each minute

*if fail = rest 1:00 and repeat last successful round

-rest-

EMOM for 10 minutes of:

10-9-8-7-6-5-4-3-2-1

Back Squat @60% of 1rm (found on 1/29)

530PM STRENGTH CLASS

Basic: Back Squat 3×5 (+5lb) , Bench Press 3×5 (+5lb) , 7 min EMOM of: 40m Sprint

Intermediate: Back Squat 2rm, 2×2 @85% , One Arm DB Strict Press 3×5, each arm

530PM ENDURANCE CLASS

15-25 sets of: :20 Sprint, :40 rest

-then-

Front Squat 5×3 @85%

BREAKING MUSCLE – GO ANAEROBIC

WORKOUT-01/29/16

kelly (550x550)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

WORKOUT OF THE DAY

Back Squat 3-3-3-1-1

-then-

10 Minute AMRAP of:

5 Deadlifts 225/155lbs.

10 Wallball Shots 20/14lbs.

15 Double Unders

*Record scores in training log.

530PM STRENGTH CLASS

Basic: Back Squat 3×5 (+5lbs.) , Strict Press (+2.5lbs.) , L-Sit 3 x Max Effort

Intermediate: Pause Front Squat :03 pause (+5-10lbs.) , Push Press 4×3

530PM ENDURANCE CLASS

Seated Box Jump 7×3

Box Step-up 4×4

-then-

3 Mile Time Trial