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

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)

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

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

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)

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

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)

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

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)

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