Workout Of The Day

  • Supersoaker

    STRENGTH:

    Shoulder Press

    3 x 5 (65%, 75%, 85% +)

    CONDITIONING:

    For Time....

    30-20-10

    KB Swings (53/35)

    Wallballs (20/14)

    Toes to Bar

    CORE/MOBILITY:

    1 Min Pigeon Pose

    1 Min Upward Dog

    1 Min Twisted Cross

  • Brand New

    STRENGTH:

    Sumo Deadlift

    3 x 5

    65% - 75% - 85%+

    CONDITIONING:

    15 Min AMRAP

    With a Partner

    50 Ft DB Front Rack Lunge (40/20)

    10 Bar Muscle Up (20 Chest to Bar Pull Ups)

    15 Burpees

    Partners may split reps anyway they like.

    CORE/MOBILITY:

    1 Min Couch Stretch 

    1 Min Plank Hold

    1 Min Straddle Stretch

    1 Min Plank Hold 

  • Check Mark

    STRENGTH:

    Strict Pull Up (add weight if able)

    5 x 5

    Alternate with :20 Overhead Barbell Hold

    CONDITIONING:

    Five Rounds for Time

    50 Double Unders

    6 Power Snatches (135/95)

    CORE/MOBILITY:

    1 Min Downward Dog

    1 Min Child's Pose with Palm Turn

    1 Min Upward Dog

  • The Best Month

    Happy October! Check with Ginny this week to confirm your Benchmark Month finish and lock in your shirt size. Congratulations to everyone who participated in September no matter how often you were in class. It was a tough month! 

    STRENGTH:

    Back Squat

    1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 85% (if you can do more than five, max out reps)

    CONDITIONING:

    Ten Rounds for Time

    10 Calorie Row

    10 Push Ups

    CORE/MOBILITY:

    30 Hollow Rocks

    1 Min Straddle Stretch

    30 Hollow Rocks

    :30 Partners Arms Behind Back 

  • The Original

    We will have one makeup time for Benchmark Month on Sunday from 2PM to 3PM!


    CONDITIONING:

    100 Double Unders

    10 Thrusters (155/105)

    80 Weighted Russian Twists

    10 Shoulder to Overhead (155/105)

    60 Burpees

    10 Front Squats (155/105)

    40 Toes to Bar

    10 Snatches (155/105)

    20 Toes to Bar

    10 Power Cleans (155/105)

    10 Muscle Ups

  • Nate

    CONDITIONING:

    20 Min AMRAP

    2 Muscle Ups

    4 Handstand Push Ups

    8 KB Swings (70/53)

    In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
    Nate is survived by his wife, Mindi, and his infant son Parker.

    CORE/MOBILITY:

    :30 Dolf Stretch

    1 Min Scorpion 

    Cat/Cow

    200 Hundred Flutter Kicks

  • Rahoi

    STRENGTH:

    Reverse Lunge 

    4 x 10

    CONDITIONING:

    12 Min AMRAP

    12 Box Jumps (24/20)

    6 Thrusters (95/65)

    6 Bar Facing Burpees

    U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

    CORE/MOBILITY:

    1 Min Pigeon Pose

    15 V Ups

    1 Min Puppy Pose

    15 V Ups

  • D.T.

    STRENGTH:

    DB Bench Press

    4 x 8

    CONDITIONING:

    With a Partner 

    You Go I Go Rounds

    Five Rounds for Time (each partner does five Rounds)

    12 Deadlifts (155/105)

    9 Hang Power Cleans (155/105)

    6 Push Jerk (155/105)

    CORE/MOBILITY:

    30 Russian Twists

    :30 Bowler Stretch

    1 Min Scorpion 

    30 Russian Twists 

  • Bradley

    CONDITIONING:

    10 Rounds for Time

    100M Sprint

    10 Pull Ups

    100M Sprint

    10 Burpees

    30 Sec Rest Between Rounds 

    U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

    CORE/MOBILITY:

    :30 Calves on Post

    :30 Dolf Stretch

    1 Min Twisted Cross

    Accumulate 3 Min of Plank Hold

  • Randy

    STRENGTH:

    Front Squat

    5 x 5

    CONDITIONING:

    For Time

    75 Power Snatches (75/55)

    Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

    CORE/MOBILITY:

    1 Min Child’s Pose

    20 KB Side Bends (each side)

    1 Min Straddle Stretch

    20 KB Side Bends (each side)

  • Fight Gone Bad

    Summer Gymnastics Series - HANDSTANDS! Today at 1PM. Cost is $20. 

    CONDITIONING:

    Three Rounds for Total Reps

    1 Min Wallballs (20/14)

    1 Min Sumo Deadlift High Pull (75/55)

    1 Min Box Jumps (20 inch)

    1 Min Push Press (75/55)

    1 Min Cal Row

    1 Min Rest

    In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Jerry

    Our last summer gymnastics series Seminar is Saturday! Handstands with Ginny at 1PM. Register online!

    SKILL:

    10 Min of skill work of your choice. (Muscle Ups, Pull Ups, handstands, Double Unders, etc.) 

    CONDITIONING:

    1 Mile Run

    2000 M Row

    1 Mile Run

    CORE/MOBILITY:

    1 Min Half Straddle

    1 Min Downward Dog

    2 Min Overhead Barbell Hollow Body Hold

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