Silver Club
Double alternating tabatas (20:10 work:rest, alternating exercises; 8 minutes total):
Front squat
Burpee
Big Tent
Triple alternating tabatas (12 minutes total):
Front squat
Push press
Burpee
Category: .Silver Club
5 rounds for reps:
Power cleans for 30 seconds
Deadlifts for 30 seconds
Two shuttle runs width of basketball court and back (Silver Club: One run)
Rest for remainder of minute
(Workout is 10 minutes total)
Post reps for each round and totals to comments
Aug. 4
3 RFT:
Run 400m
15 jumping squats
15 burpees
Aug. 6
3 RFT:
9 deadlifts (~80% of 3RM)
12 squats
Run 2 laps around purple stripe
Out-of-class
Do this—but for only 14 minutes rather than 20: Bodyweight
Aug. 4 WOD: Four rounds:
5 squats @ 3 seconds down, 2 up
5 seconds rest
Max crunches in 20 seconds
10 seconds rest
Aug. 6 WOD: Three rounds:
5 deadlifts
5 squats
Run width of gym and back
Rest 1 minute
Out-of-class workout:
3 rounds for quality:
5 wall squats
5 deadlifts (use broomstick, sack of potatoes, kettlebell, or whatever you’d like)
July 28
“Baseline”
Row 500m, 40 squats, 30 sit-ups, 20 push-ups, 10 jumping pull-ups
July 30
Back squat 3-3-3-3-3
Out-of-class:
For time, 21-15-9 rep rounds of:
Broomstick overhead squats
Mountain climbers
July 21
4 rounds, 1 min. each station: Row (calories), burpees, jumping squats, rest
July 23
Fran: 21-15-9 rep rounds of: Thrusters; jumping pull-ups or ring rows
Out-of-class workout:
For distance:
Run 4 minutes
Rest 2 minutes
Run 3 minutes
Rest 1 minute
Run 2 minutes