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Training of the Day
Training of the Day 1k run, 50 kettlebell swings, 30 pull ups, 1k row, 40 kettle bell swings, 20 pull ups, 500m run, 30 kettlebell swings, 10 pull ups, 500m row. 20KBS, 5 bar muscle ups Post your scores to the Whiteboard.
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Training of the Day 3 rounds of… 1 minute max distance handstand walk. Rest :30. 1 minute max rep muscle ups. Rest :30. (count every 5 feet as 1 “rep”) then 6 rounds for time of… 1 power, 1 hang, 1 full snatch, 15 slam ball (snatch weight is 70% of 1RM) Post your scores...
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Training of the Day Front squat; 5-5-4 @ 75%, 3-3-2 @ 85% then AMRAP in 15minutes…5 overhead squats (65% 1rm) , 10 box jumps, 15 toe to bar Post your scores to the Whiteboard.
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How’s your pose??? Training of the Day for 14 total minutes…. :30 handstand hold on the even minute, :30 max rep double unders on the odd then “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups then 400 Meter Run Post your scores to the Whiteboard.
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Lift of the Day Deadlift Find your 3 rep max. then “Diane” 21-15-9 reps, for time: Deadlift (225 lbs / 155 lbs) Handstand push-ups Post your scores to the Whiteboard.
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Come join in on the fitness fun. Bring a friend!! 10:30 is the perfect time to kick start your weekend!
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Training of the Day As FEW reps as possible of 4 minute L-sit hold. Everytime you come out of the position in 4 minutes, count as a rep. then Every minute on the minute for 8 minutes, snatch 80% of 1RM. then 1k Meter Row Post your scores to the Whiteboard.
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Training of the Day Over head squat; time under tension, 5-5-5-5 at 55%, 5 second down, 2 second hold, fast up. send off on the 0,2,4 and 6 minute mark then 12 minutes of… 12 alternating goblet step up (35/55 KB, 20″ platform), 12 decline push ups (20″ platform), Post your scores to the Whiteboard.
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Training of the Day deficit dead lift (stand on 4″ platform) 5-5-5-5 @75% then 15-10-15-10 of power clean (135/95), slam ball and toe to bar Post your scores to the Whiteboard.
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