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January ’12 Workout Plan

January ’12 Workout Plan . . . → Read More: January ’12 Workout Plan

Daily Workout 12.31.11

Class will be held at 1000 today. Sign up in Zen Planner!

Alan Cohen

Metcon

75 Overhead Squats (95/65)

Perform in as few sets as possible. This isn’t for time — rest as needed between efforts.

Then skillwork.

Post your sets for squats to the comments, and tell us your resolutions for 2012.

The . . . → Read More: Daily Workout 12.31.11

Daily Workout 12.30.11

Classes will be held at 0930 and 1700 today. Sign up in Zen Planner!

Strength & Assistance Work

Press 5/3/1+ @ 85%, 90%, and 95% of your 1RM.

5×10 Russian Kettlebell Swings

Metcon

2 rounds of:

15 Bar-Facing Burpees 15 Power Cleans (135/95)

Post strength stats and time for metcon to comments.

 

. . . → Read More: Daily Workout 12.30.11

Daily Workout 12.29.11

Classes will be held at 0930 and 1800 today. Sign up in Zen Planner!

The Birthday Boy.

Strength & Assistance Work

Squat 5/3/1+ @ 85%, 90%, and 95% of your 1RM.

6 sets of strict Pullups @ 60% of max reps.

If you need more Pushup work, repeat Monday’s sets.

Metcon

Row 500m . . . → Read More: Daily Workout 12.29.11

Daily Workout 12.28.11

Classes will be held at 0930 and 1800 today, with Open Gym at 1900. Sign up in Zen Planner!

Liz Greco

1/2 Murph

For time:

800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run

Partition the Pullups, Pushups, and Squats as needed. Start and finish with the run. If you’ve got a 20-pound . . . → Read More: Daily Workout 12.28.11

Daily Workout 12.27.11

Classes will be held at 0930 and 1800 today. Sign up in Zen Planner!

Naptime?

Strength & Assistance Work

Bench Press 5/5/5+ @ 85% of your 1RM.

5×8 Step-Ups

Metcon

12 Minute AMRAP

1, 2, 3…Infinity reps of:

Wall Walks Turkish Get-Ups

Post strength stats and rounds achieved in metcon to comments.

Are . . . → Read More: Daily Workout 12.27.11

Daily Workout 12.26.11

Classes will be held at 0930 and 1800 today, with Open Gym at 1900. Sign up in Zen Planner!

Strength & Assistance Work

Deadlift 1×5+ @ 85% of your 1RM.

Metcon

5 rounds for time of:

10 Man Makers 15 Power Wallballs

Post strength stats and time for metcon to comments.

7 Things Highly . . . → Read More: Daily Workout 12.26.11

Gym Closed 12.24 and 12.25

Enjoy the holidays!

Daily Workout 12.23.11

Bob Brown

Strength & Assistance Work

Squat 5/5/5+ @ 85% of your 1RM.

5 sets of strict Pullups @ 60% of max reps.

If your Pushups need more work, repeat sets from Tuesday.

Metcon

Max Burpees in 7 minutes.

Post strength stats and number of burpees to comments, and compare to 12.5.11.

Study: Brief, . . . → Read More: Daily Workout 12.23.11

Daily Workout 12.22.11

Christiane Connor

Strength

Retest max Pullups & Pushups.

Metcon

Diane

21-15-9 rep rounds of

Deadlift (225/155) Handstand Pushups

Post new maxes and time for metcon to comments, and compare to 6.11.11.

The Back Squat