Workout of the Day

Workout of the Day

WARM UP 300m Row 20 Jumping Jacks 250m Row 20 Squats 200m Row 20 Pushups 150m Row 20 Inch Worms MOBILITY 2 Min Stations: Couch Stretch Banded Squat Stretch Foam Roll WOD 5 Rounds for Total Time: 15 Chest-to-Bar Pullups 200m Run 20 WBS (20/14) 1:1 Work to Rest

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Running With A Slam Ball is Fun

WARM UP Outdoor Plyos ENDURANCE 4 Rounds: 200m Run 200m Slam Ball Run WOD 12 Min AMRAP: 75 DU (150 SU) Then Start AMRAP of: 7 DL (225/155) 25 Burpees

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Learning How to Bail

WARM UP 3x: Curb to Curb Run 10 Burpees 10 KBS 20 Air Squats SKILL Bar Bail Outs (OHS, Back Squat, Front Squat) WOD Every Minute on the Minute for 15 Minutes, Perform: 2 Hang Squat Cleans @ 75% of 1 RM 6 Hand Release Push-Ups

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Working Some New Skills!

WARMUP 800m Run PVC Warmup Burgener WU/Hip Snatch Work STRENGTH 1 Rep Max High Hip Snatch then… 3×2 @ 80% of 1 RM WOD 1:00 Snatches @ 80% (From Snatch Work) 5:00 Burpees (EMOM Perform 5 Situps) 1:00 Snatches Score = Total Burpees + Total Snatches

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WARM UP 2 Rounds: 200m Row 10 Air Squats 10 Pushups 10 Scorpions 10 Iron Crosses STRENGTH 3×8 Bench Press 75 Banded Tricep Pulldowns WOD 5 Rounds for Total Time: 100m Shuttle Run 20 LHPU 10 Hang Squat Clean Thrusters (115/75) 1 Minute Rest

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Double WOD

WARM UP 400m Run PVC Warm-Up with Power Snatch Focus MOBILITY Foam Roll/Lacrosse Ball WOD 6 Min AMRAP: 5 Power Snatches (95/65) 10 OHS 6 Min AMRAP: 10 Push Press (95/65) 15 Sit Ups

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Eat Clean Be Lean Challenge shirts are designed!  Register for the challenge by clicking here and then come into the gym and reserve your shirt at the front desk.  If you want a shirt, but not do the challenge they will be $25 (still register your name and size)

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WARM-UP 200m Run Plyos ENDURANCE Teams: 2 = 2000m Row under 8:00 3 = 3000m Row under 12:00 4 = 4000m Row under 16:00 WOD 12 Min AMRAP: Curb to Curb Sprint 6 Box Jumps (24/20) 12 T2B

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BUY-IN: Ladder Drills Skill: Rowing. WOD: 15min AMRAP 20 Double Unders 5 Burpees 3 Thrusters (135/95)

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Start The Week Right! Squat. Squat. Squat.

EAT CLEAN BE LEAN CHALLENGE November 3rd, 2012 – December 8th, 2012 Are you ready to commit and get the results you really want? The Eat Clean Be Lean Website BUY-IN: :30 Drills (x2) Jumping Jacks Good Mornings Air Squats HR Push-ups Bar Hang 1:00 Stretching Strength WOD:  4 x 5 BSQ (:30 rest) superset

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