Workout of the Day

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12/12/19

Workout of the Day

  • AMRAP 20

    • 10 power snatches (115/75)

    • 20 ring dips

    • 30 SA DB OH walking lunge steps (50/35)

    • 40 K2E


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12/11/18

Workout of the Day

  • EMOM 18

    • Min 1) Max unbroken strict pull-ups

    • Min 2) 10 push press (AHAP)

    • Min 3) 100’ KB suitcase carry (50’ R, 50’ L) (AHAP)


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12/10/19

Workout of the Day

  • EMOM 8

    • Hang power clean + hang squat clean + front squat

  • Then, in 5 minutes, build to a heavy single hang squat clean

Then...

  • For time:

    • 30 cal row

    • 50 KBS (53/35)

    • 30 cal row


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12/9/19

Workout of the Day

  • “Jason”

  • For time:

    • 100 Squats

    • 5 Muscle-ups

    • 75 Squats

    • 10 Muscle-ups

    • 50 Squats

    • 15 Muscle-ups

    • 25 Squats

    • 20 Muscle-ups

  • *40 min cap


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12/6/19

Workout of the Day

  • Deadlift - 3,3,3,3

Then...

  • WIth a partner, AMRAP 5:

    • Glute ham raises

  • Rest 2 mins

  • With a partner, AMRAP 5:

    • Barbell hip thrusts (AHAP)


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12/5/19

Workout of the Day

  • EMOM 15

    • Min 1) 16 strict push-ups

    • Min 2) 12 alt pistols

    • Min 3) 8 strict pull-ups

Then...

  • For time:

    • 30 cal bike

    • 30 burpees

  • *5 min time cap


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12/4/19

Workout of the Day

  • EMOM 5

    • 8 DB strict press (AHAP)

Then...

  • AMRAP 15

    • 200m run

    • Max unbroken pull-ups

    • 200m run

    • Max unbroken T2B

    • 200m run

    • Max unbroken DB push press (50/35)

    • 200m run

    • Max unbroken wallballs (20/14)


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12/3/19

Workout of the Day

  • 3 rounds of:

    • 90s max rope climbs

    • 90s rest

    • 90s max front squat (155/105)

    • 90s rest

    • 90s max handstand push-ups

    • 90s rest


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12/2/19

Workout of the Day

  • With a continuously running clock, complete four 8-minute rounds of:

    • 800m run

    • Then, AMRAP of:

      • Cal row (Rds 1&3)

      • DUs (Rds 2&4)


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Heads up, folks! In honor of the Thanksgiving holiday, we will follow an alternate schedule next week. Class schedules will be as follows:

Monday: 6am, 10am, 2pm, 5pm, SM101 at 6pm

Tuesday: 6am, 10am, 2pm, 5pm

Wednesday: 6am, 10am, 2pm, 4pm, SM101 at 5pm

Thursday: no classes

Friday: no classes

Saturday: 8am

Plan your fitness out for the Thanksgiving week now, and we wish you all a merry holiday among friends and family.

We all have a lot to be thankful for, and you’re on our list. Thanks for being an integral part of our No Boundaries family!


- PS



11/22/19

  • 2k row time trial

Then...

  • For quality:

    • 100 hamstring curls

    • 100 hip thrusts