Workout Of The Day

  • Close But Not Quite

    STRENGTH:

    The Bear Complex

    5 sets of 7 reps

    Power Clean, Front Squat, Jerk, Back Squat, Jerk

    Goal is to increase by 10# for all sets from last week.

    CONDITIONING:

    Five Rounds for Time

    300M Row Sprint

    90 Sec Rest

    CORE/MOBILITY:

    2 Min Legs On Wall

    30 Hollow Rocks

    1 Min Child's Pose

    30 Hollow Rocks

  • Somewhere Warmer

    Coaches Series with Erica at 12PM Saturday! Come learn Krav Maga!

    STRENGTH:

    Floor Press

    5 x 5

    Alt with 20 reps Banded Pull Through 

    CONDITIONING:

    With a Partner

    12 Min AMRAP

    200M Partner Run

    50 KB Swings (53/35)

    30 Box Jumps (24/20)

    Partners may split reps, only one working at a time. Both partners run together and may not start reps until they are both finished with the run.

    CORE/MOBILITY:

    1 Min Downward Dog

    30 Partner Med Ball Toss

    :30 Bowler Stretch

    30 Partner Med Ball Toss

  • Raindrop

    STRENGTH:

    EMOM for 12 Min

    1 Squat Snatch + 1 Hang Power Snatch

    CONDITIONING:

    15 -12 - 9

    Muscle Ups (1 C2B + 1 Dip/Push Up)

    500M Row

    50 Double Unders

    CORE/MOBILITY:

    :30 PVC Behind Back

    :30 Biceps on Post

    1 Min Saddle Stretch

    :30 Star Hold x 2 each side 

  • Lion King

    Back Squat

    6 x 3

    CONDITIONING:

    Five Rounds For Time

    20 DB Push Press (40/25)

    20 Alt Pistols (20 Air Squats)

    CORE/MOBILITY:

    1 Min Couch Stretch 

    3 x 8 Strict Knees to Elbow

    1 Min Straddle Stretch 

  • Too Short

    Olympic Lifting at 9:30AM.

    CONDITIONING:

    Two Rounds For Time...

    50 Ft Walking Lunge w/ Plate Overhead (45/25)

    25 Burpees to Plate

    50 Ft Bear Crawl

    25 Pull Ups 

    800 M Run


  • White Lies

    STRENGTH:

    Deadlift

    5 x 5

    CONDITIONING:

    21-15-9

    DB Snatch 

    Ring Dips (Bar Dips or Push Ups x 2)

    CORE/MOBILITY:

    1 Min Thread the Needle

    :30 Hollow Body Hold

    1 Min Child's Pose

    :30 Hollow Body Hold

  • Thirsty

    STRENGTH:

    Bear Complex

    5 x 7 Reps

    1 Rep = 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead

    CONDITIONING:

    For Time...

    1000M Row

    75 Wallballs (20/14)

    50 Ft Handstand Walk (1 Min Handstand Hold/Plank Hold or 5 Wall Climbs)

    25 Toes to Bar

    50 Ft Handstand Walk

    CORE/MOBILITY:

    1 Min Pigeon Pose 

    :30 Twisted Cross

    50 Ab Mat Sit Ups

  • Season 10

    STRENGTH:

    5 Sets Alternating Movements

    8 DB Bench Press

    8 DB Bent Over Row

    CONDITIONING:

    14 Min AMRAP with a Partner 

    5 KB Sumo Deadlift 

    5 Slam Ball

    5 Burpee Box Jump (24/20)

    Each round increase reps by 5.

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Child's Pose

    3 x 10 Barbell Situps



  • Miracle Mile

    STRENGTH:

    EMOM for 10 Min

    1 Power Clean + 1 Hang Power Clean

    CONDITIONING:

    Every Two Minutes for Sixteen Minutes

    200M Sprint 

    CORE/MOBILITY:

    Strict Knees to Elbow

    3 x 6

    1 Min Downward Dog

    1 Min High Hamstrings 

  • Interurban

    STRENGTH:

    Back Squat

    5 x 5

    CONDITIONING:

    9-15-21

    KB Swing (53/35)

    Thrusters (75/55)

    Pull Up

    CORE/MOBILITY:

    1 Min Child's Pose w/ Shoulder Stretch

    100 Scissor Kicks

    1 Min Saddle Stretch 

    100 Scissor Kicks 

  • Pip

    Beatdown at 8:30AM. Olympic Lifting meet starts at 10AM.

    CONDITIONING:

    For Time:

    800M Run

    30 KB Clean and Jerks Right Arm (53/35)

    30 Push Ups

    800M Run

    30 KB Clean and Jerks Left Arm (53/35)

    30 Push Ups

    800M Run

    100 Double Unders

  • Bear Hands

    8:30AM Beatdown Saturday morning. No Olympic Lifting class. No other Open Gym.
    Ladies weigh in 8AM, Men 10AM.
    Ladies lift at 10AM, Men 12PM.

    STRENGTH:

    Bench Press

    5 x 5

    CONDITIONING:

    21-15-9

    Power Clean (135/95)

    Bar Facing Burpees

    200M Run

    CORE/MOBILITY:

    1 Min Scorpion

    15 Candlesticks

    1 Min Straddle

    15 Candlesticks 

RSS Feed