Workout of the Day “Tiki” 10-9-8-7-6-5-4-3-2-1 reps for time of: pushups supermans situps squats Sprint 20m bewteen couplets. Compare to 150818. Rhetoric Basketball “Isabel” 30 reps for time: Snatch (135 lbs) Compare to 151113. Post your scores to the Whiteboard.…
Month: November 2015
FRIDAY 151127
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Workout of the Day “100 Pushup Challenge” For time: perform 100 pushups Rest as needed, then “100 Squat Challenge” For time: perform 100 squats Rest as needed, then 5 efforts to find Max Distance Broad Jump Post your results to…
TUESDAY 151124
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Workout of the Day “100 Situp Challenge” For time: 100 situps then 1 Mile Run Post your times for each event separately to the Whiteboard.
FRIDAY 151120
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Workout of the Day Fight Gone…Not That Well. 3 rounds for reps, 1 minute each of: Ring rows Bench Dips Sumo deadlift high pulls, 25#/35# Wall ball shots, 10# ball, 10’/8′ target V-ups Rest Post your total amount of reps…
THURSDAY 151119
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Workout of the Day Front Squat Find your 10 rep max. use a 10-10-10-10 rep scheme Rhetoric Basketball Same as above; or “Grace” makeup if not completed on 151117 Post your scores to the Whiteboard. Transfer your data from here.…
TUESDAY 151117
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Workout of the Day 4 3-min. rounds of: Run 400m max reps burpees (rounds 1 & 3) and max reps ring rows (rounds 2 & 4) Rest 3 minutes between rounds Score each round based on how many reps were…
FRIDAY 151113
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Workout of the Day 800 Meter Run Complete three efforts for time; rest as needed between each. Rhetoric Basketball “Isabel” 30 reps for time: Snatch (135 lbs) As with “Grace,” athletes must be prudent enough to choose a weight they…
THURSDAY 151112
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Workout of the Day Complete as many rounds as possible in 9 minutes of: 3 wall walks 6 wall ball shots 9 medicine ball situps A complete rep of the wall walk starts at the push-up position, assumes a completely…
TUESDAY 151110
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Workout of the Day “Gwen” Clean & Jerk 15*-12*- and 9* reps *Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.…
FRIDAY 151106
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Workout of the Day Hang Power Snatch Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Rhetoric Basketball 21-15-9 reps for time of: Deadlifts, 1 1/4 bodyweight Box jumps, 24″ box Using the same weight increase protocol as “Grace,”…