Happy New Year!

Gym will be Closed.

Rest Day!

Workout of the Day:

Overhead Squat 3-3-3-3-3

Remember active shoulders! “Wear your traps as ear muffs and keep a super tight core”.

Workout of the Day:

4 rounds for time of:

Run 800 meters
21 Weighted Push ups

Post loads and times to comments. Posted by Matt

If you cant do weighted push ups do regular push ups. The loads are not set so the key is to do as much as you can within reason. To make the push ups weighted have someone place a bumper plate on your upper back.

Workout of the Day:

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Same rules as the front squat workout. Please take advantage of this workout. It will give you a chance to do high rep deadlifts which we never get to do. This is a perfect example of being constantly varied.

Workout of the Day:

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

Here’s how it works : You have three attempts to find your front squat max. Then take 70-75% of that number and do 10 reps. Do another 1-rep max lift. Then take 50-55% of that number and do 20 reps. Do one more 1-rep max lift. Then take 35-40% of that number and do 30 reps. The percentages dont have to be exact they are just good guidelines. We dont get many strength building days like this throughout the year so make sure you make it to a class!

Rest Days!

MERRY CHRISTMAS

Workout of the Day:

Spend Time With Family For Time.

Workout of the Day:

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments. Posted by Matt

Sorry about the late post. Things got a little crazy on the first day of vacation. They will post the night before as normal from here on out.

Workout of the Day:

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

The sub for each rope climb will be five pull ups.

Post time to comments. Posted by Matt

Workout of the Day:

Five rounds for time of:
135/95 pound Thruster, 15 reps
Run 400 meters

Post time to comments. Posted by Matt