Wall Ball/Power Cleans/Box Jumps
Workout of the Day 6 rounds 10 wall ball (20/14) 5 power cleans (135/95) Then: 100 double unders Then 6 rounds 10 box jumps (24/20) 5 front squats
July 2015
Fight Gone Bad Friday!
Workout of the Day: “Fight Gone Friday” Same format as FGB JUMP ROPE SQUATS V-ups GROUND TO OH (Can use barbell or DB ) 3 rounds Rotate each movement each minute, rest 1 minute between rounds
KtoE/Broad Jumps/Leg Lifts/Mountain Climbers
Workout of the Day: 15 min AMRAP 5-K to E (Adv. – T2B) 10-Broad Jumps (Adv. – Pistols) 15- Leg Lifts 20 Mountain CLimbers Alternate Workout: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups
Ben’s LAST DAY WOD
Bens Final Workout: 4 rounds 10 power cleans 10 Push-ups 3 rounds 20 WB 20 KBS 2 rounds 7 KB Snatch 7 Box Jumps Advanced Workout: 4 rounds 10 power cleans 135/95 10 HSPU 3 rounds 20 WB 20/14 20 KBS 70/53 2 rounds 7 power snatches 7 box jumps
Happy Birthday Leida!!
Leida’s B-Day Workout: Buy-in: 19 Pull-ups 2 Rounds 7 KBS 15 Dips 7 Goblet Squats 15 Ball Slams 39 Lunges Cash out: 76 situps Advanced Workout: 4 Rounds 62lb/44lb
Marcia’s B-Day WOD!!
Marcia B-Day Workout: Partners or Individual Buy in- 50 burpees 50 push press 50 MBC EMOM 5 deadlifts (use same weight as PP) Cash out 50 cal row Advanced Workout: 95/65 20/15
Pushups/Walking Lunges/Sit-ups/Wall Ball
Workout of the Day 20 min. total 4 Rounds – for max reps 1 min. – Push-ups 1 min. – Walking Lunges 1 min. – Sit-ups 1 min. – Wall Ball 1 min rest between rounds. Score is total reps. Advanced Workout Hand-release w/ plate OH (45/25) GHD 2 for 1
Congratulations to our LAST TEAM STANDING!
Great job to all our competitors last night who participated in the partner competition finals & to our WINNERS, Ben & Lauren! Partner Final Workout: One partner works at a time. Men: 20lb/10’ target; Women: 14lb/9’ target 100 Wall Ball (split btw partners) EMOM both partners must complete 5 Burpees *Partners must switch every minute …
Shoulder to Overhead/Lateral Burpees/Squats
Strength Ground to Overhead 5-4-3-2-1 Workout of the Day 21-15-9 reps of: Shoulder-to-Overhead (no rack) -adv.115lb/95lb Lateral Bar Burpees Air Squats Alternate Workout AMRAP 5 min. Max rep Stone to Shoulder
“LAST TEAM STANDING” FINALS…
PARTNER COMPETITION FINALS @ 6PM! Workout will be announced at that time. Come cheer on Ben & Lauren, Tiffany & Ruth, Katie & Jeanette, and Ryan B. & Anne-Marie while they compete for a $500 CASH PRIZE! Workout of the Day AMRAP 15 min. Shuttle run w/ med. Ball 15 Medicine Ball Cleans Advanced Workout …
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