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Posts Tagged:Workout of the Day

WEDNESDAY!!

HUUUMMPPP DAAAYY!!!! Time to get over the mid-week blues with this fun workout. Remember you burpee down first then you JUMP!!!   15 Min. AMRAP: 10 Burpee Box Jumps (24″/20″) 10 Pull-Ups 30 Calorie Row 10 Shoulder Press (95/65)

TUESDAY!!

Let give the weights a quick break for today and lets leap into action with some basic gymnastic movements and a little cardio!! 50-40-30-20-10: Double Unders Hollow Rocks Squats 200m Run

MONDAY!!

We might just need to have a special surprise somewhere in this workout, since IT IS MIKE PAYNE’S 52nd BIRTHDAY!!! Make sure to come in and wish him a happy birthday….or blame him for the surprise. 12 Min. EMOM: 1: 6 Deadlifts (135/95) 3 Power Cleans (135/95) 2: 10 Wall Balls (20/16)

FRIDAY!!

This is going to burn in the shoulders. It’s a nice and spicy workout to finish up the week!! The Mud Run is getting close, if you plan on going make sure you talk to Jennifer and get signed up ASAP!!!   15-10-5: Thrusters (135/95) Bar Facing Burpees Toes to Bar

THURSDAY!!

Yesterday got tough. We will stay off the pull up bar with today’s workout.   5 Rounds: 5 Back Squats (135/95) 100m Farmer’s Carry (35/26) 10 Sit Ups (45/25) 10 HR Push-Ups

WEDNESDAY!!

You will have four minutes to complete each round. Make sure you take a look at this butterfly video, IT WILL SAFE YOU SOME TIME!!! 12 Min. E4MOM (3RDS): 10 C2B Pull-Ups 300m Run 10 Dealfits (155/115)

TUESDAY!!

Make sure you bring nice running shoes for today’s workout. We are running for a little bit.   3 Rounds: 10 Hang Power Cleans (75/55) 800m Run

MONDAY!!

Today we are in for a burner. Hopefully everyone gets under 14 minutes!!! 21-15-9: Burpees Double Unders Box Jumps (24″/20″)

FRIDAY!!

Time to finish things up!! Lets get after this one!! Your lungs should get a pretty gnarly burn off of this one. 21-15-9: Power Snatches (95/65) Calorie Row

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