Workout of the Day

July 17, 2014

Part 1
Front Squat
3, 3 , 3+ at 70, 80, 90%
Good Mornings 3 x 5

Part 2
Tabata
Pull ups
Push ups
Squats

Core
Side plank – leg lifts

July 16, 2014

Part 1
Power clean. Find your manageable double.

Part 2
14 Minute EMOM
3 Power cleans (odd minute)
Handstand hold – maximum of 20 seconds (even minute)

Mobilize shoulders

July 15, 2014

Part 1: Deadlift
Working Max 90% of 1RM
3@70%
3@80%
3+@ 90%

Part 2: Annie!
50-40-30-20-10
Double Unders
Sit Ups

Mobilize Calfs & Achilles

 

 

 

July 14, 2014

Part 1: Press

Using the same working max as last week:
3@70%
3@80%
3@90%

Part 2: ManMaker Monday!

For Time:
Run 400m
8 manmakers  45#/25#
Run 300m
6 manmakers
Run 200m
4 manmakers
Run 100m
2 manmakers

July 12, 2014

Part 1: Handstand Skills
Hold
Push Ups
Walk

Part 2: For Time:
10..9..8 –> ..1
KB Carry
KB Swing
KB Goblet Squat

Also, don’t forget there is a Free Basics and Free Intro Class tomorrow at 10am!  We’re not posting the workout for those – you’ll just have to show up and find out! 🙂

July 11, 2014

Happy Friday!!

Part 1: Hang Power Cleans

~20 mins to work up to your heaviest double

Part 2:  15-12-9

Hang Power Cleans 135/95
Box Jumps: 24″/20″

Part 3: Core for fun 🙂
Three rounds:
15 V-Ups
15 Weighted Russian Twists

Nothing Changes if Nothing Changes

Hint: You are here because you are ready to make a change.

Address:

45945 Center Oak Plaza
Suite 175
Sterling, VA 20166

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