Category Archives: Workout of the Day

The Gym will be closed November Thursday 26th in observance of Thanksgiving. Warm Up # 2 1. Overhead Squat 3,3,2,2 2. For Time: 40,30,20,10 135lb Deadlift Pushups    

Warm up of your choice 1. Pullups max reps x 1 set (kpping) 2. Power clean 1,1,1,1 3. Pullups max reps x 1 set (strict) 4. Pistol Practice 10,10,10,10 each leg

Warm up # 5 1. Press 5,5,3,3,2,2 2. For time: 800 m run Wait 5 minutes 400 m run Wait 5 minutes 200 m run 3. Max tire flips in 1 minute

Warm Up #  20 “Natasha” Pullups x 50 2 pood swings x 50 30″ box jumps x 50 Wall Balls x 50

Warm up # 1 “Diane” 21,15,9 225lb Deadlift Handstand Pushups

Warm up # 10 1. Two hands anyhow 1,1,1 2. Back Squat 5,5,5 3. Weighted dips 5,5,5 4. Row Max meters in 1 minute

Warm up of your choice “Lucky 13” lucky 13 13 push ups 13 situps 13 box jumps 13 kb swings 13 45lb push press 13 pullups 13 mountain climbers 13 knees to elbows 13 walking lunges (each leg) 13 parallel bar dips 13 air squats 13 jumping jacks 13 back extensions x 3

Warm up # 3 For Time: 10 rounds   135 lb Front Squat x 5 135 lb Push Press x 5 135lb Deadlift x 5

Warm up # 26 “Nate” AMRAP in 20 minutes 2 muscle ups 4 Handstand pushups 8 2 pood kettlebell swings

Warm up # 1 1. Clean and jerk-1,1,1,1 2. Max pullups in 2 minutes 3. Max Pushups in 2 minutes