Posts Tagged:Workout of the Day


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)


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


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


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)


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


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


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


We are in for a fun and simple gymnastic workout today. Lets have some perfect body mechanics and hit full range of motion on ALL MOVEMENTS!!   16 Min. AMRAP: 10 Ring Dips 40 Squats 40 Sit Ups


This should look very similar to what you guys did yesterday. Just a few chances. Let’s see if any of you can get sub 10 minutes!!   5 Rounds: 20 GHD Sit-Ups 10 Deadlifts (155/135) 300m Row

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