Happy Labor Day!
Here’s one you can do at home or while on vacation…
Three Rounds for Time:
– 50 Squats
– 40 Situps
– 30 Pushups
– 20 Lunges (total)
– 10 Burpees
Category: Workouts
Saturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
Free Fall Saturdays
We are hosting Free Fall Saturdays every Saturday in September at 10:00 a.m. Join us for a free tour and workout and encourage family and friends to come. Be sure to bring a sweat rag and water bottle.
Olympic
1. 10 x 2 Clean Drill
2. 5 x 5 Overhead Squat
3. 3 x 10 Back Squat
21, 18, 15, 12, 9, 6, 3 Reps:
– SDHP (75#/55#)
– Push Jerk (75#/55#)
Categories
2010-09-03 UGS
Starting Strength A Day
1. 3 x 5 Back Squat
2. 3 x 5 Press
3. 3 x 10 Hip Extension or KB Swing
Three Rounds
4a. 10 Suitcase Deadlift
4b. Max Tactical Pullups
4c. 50′ Tire Press & 50′ Tire Row
Three Rounds for Time:
– 5 Rope Climbs
– 21 Ring Dips
– 50 Squats
Deck of Cards
Hearts – KB Press
Diamonds – KB Tactical Lunge
Spades – Squat Thrust
Clubs – KB Row
Joker – Suicide Run
Olympic
1. 5 x 3 Jerk
2. 5 x 3 Turkish Getup/Windmill/OHS
3. 5 x 10 Hang Snatch
4. 5 x 3 Box Jumps
Categories
2010-09-01 UGS
Starting Strength B Day
1. 3 x 5 Deadlift or Power Clean
2. 3 x Max Pullup
3. 3 x 10 GHD Situp/Weighted Situp
Three Rounds
4a. 10 Snatch and Press
4b. 15 KB Row
4c. Max Ring Dips
Overhead Squat
– 5 x 3 Reps
For Reps:
– Air Squats (1 minute)
– KB Swings (2 minutes)
– Rower (3 minutes)
– KB Swings (2 minutes)
– Air Squats (1 minute)