September 1, 2014

Workout of the Day

A.  Back Squat, Medium to Wide Stance, with Reverse Micro Mini Bands – 1RM

B. In teams of three, complete four rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings
50 Box Jumps

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expect to need it. The key to quick times is communication and quick transitions.

How many tools do you have in your training program?

  Workout of the Day In teams of 4, complete 3 rounds each of: 500 Meter Row 25 Wall Ball Shots 400 Meter Run 25 Burpees Each team member will start on a different station. Teammates may not rotate to the next station until everyone has completed their required reps/distance.

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August 29, 2014

Workout of the Day A. DE Upper Body B. For time: Row 1000 Meters — 20 Handstand Push-Ups 30 Overhead Squat (115/75 lbs) 40 Pull-Ups 50 Double-Unders Post results for 1000 Meter Row and total time for completion

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August 28, 2014

Workout of the Day A. DE Lower Body B. Four sets for times of: 225/155 lb. Deadlift x 10 reps Pull-ups x 15 reps Run 300 Meters Rest 3-4 minutes

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August 27, 2014

Workout of the Day A. Take 12-15 minutes and build to a heavy Power Clean B. Five sets for times of: 155/105 lb Power Clean x 5 reps 24″/20″ Box Jumps x 15 reps Rest 2 minutes

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August 26, 2014

Workout of the Day A. ME Upper Body B. For time: 10 Ring Dips 1 Pull-Up 9 Ring Dips 2 Pull-Ups . . . and so on, down to, 1 Ring Dip 10 Pull-Ups

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Congratulations Brooke & David Proux!

Workout of the Day A. ME Lower Body B. In teams of two, complete as many rounds and reps as possible in 10 minutes of: 20 Wall Ball Shots 200 Meter Run (This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run [...]

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Team Saturday

Workout of the Day Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs 6 Dumbbell Push Press 9 Kettlebell Swings Rest 3 minutes between quarters. Only one team member may be working at any one time, and that team member must cycle through each exercise before the next teammate [...]

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August 22nd, 2014

Workout of the Day A. DE Upper Body B. Complete as many rounds and reps as possible in five minutes of: 135/95 lb. Thrusters x 5 reps Pull-Ups x 10 reps Then rest exactly five minutes, and then… Complete as many rounds and reps as possible in five minutes of: Burpees x 10 reps Wall [...]

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REGISTER ONLINE FOR THESE UPCOMING EVENTS BUT HURRY BECAUSE THESE SPOTS WILL DISAPPEAR QUICKLY! AUGUST 2ND The chocolate and the adrenaline will be flowing at the 5K Chocolate Party. Run as fast as you can, then treat yourself to your chocolatey reward. If chocolate just isn’t your thing, head out to Lincoln Park for the [...]

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