The Workout for August 31st

5 Hip Thrust
3 Hang Power Cleans
Up and down the stairs x 2
X 8
Then...
Tabata Dumbbell Thrusters

The Workout for August 28th

7 Pull Ups
7 Dips
7 Box Jumps
7 Back Extensions
X 7

Fall Schedule Change.

Starting Friday August 28th and continuing through mid-November , I will be closing at 6pm on Fridays due to my son's high school football games. Start times for appointments and classes will 5pm at the latest on those days.  Go Aztecs!

The Workout for August 27th

6 Rounds

Hang Power Clean & Press + Squat Press x 6

Hang High Pull + Hang Clean x 6

Push Press + Split Jerk x 6

60 seconds on the Airdyne

The Workout for August 26th

20 Swings
9 Burpees
X5
15 American Swings
7 Burpess
X5
10 Swing Flip Squats
5 Burpees
X 5

The Workout for August 25th

10-9-8-7-6-5-4-3-2--1
Dumbbell Clean
Dumbbell Press

Then
5 Step Ups each side w/dumbbells
5 Renegade Rows
X 5

The Workout for August 24th

30 Seconds Work, 15 seconds rest

Circuit #1
Battle Rope
Airdyne  (max output )
Plank
X 3

Circuit #2
Wall Ball
Row  (max output )
Hollow Hold
X 3

Circuit #3
Squat Thrust
Elliptical  (max output )
Reverse Plank
X 3

The Workout for August 21st

Progressive Snatch Pulls
Waist-Sternum-Clavicle-Forehead x 5
5 Muscle Snatches
X 5

5 Hang Cleans
5 Push Press
X 5

5 Hang Power Clean & Press
X 5

5 Squat Press/Split Jerk
X 5

The Workout for August 20th

AMRAP 30 Minutes
20 Kettlebell Swings @ 53# men, 35# women
Agility Ladder Zig-Zag
10 Power Cleans @ 115# men, 75# women
Run up and down the stairs five times

The Workout for August 19th

8 Leg Press
8 Back Extension
X 4

8 Front Squats
8 RDL
X 4

8 Bulgarian Squats each leg
8 Split Deadlifts each side
X 4

The Workout for August 18th

Kb Lunge Chop 10-9-8-7-6-5-4-3-2-1
Kb Snatch 10-9-8-7-6-5-4-3-2-1
Jump Rope 100-90-80-70-60-50-40-30-20-10

The Workout for August 17th

10 Chin Ups
10 Kb Bench Press
X 4

10 Kb Upright Rows
20 See-Saw Presses
X 4

10 One Armed Bent Rows each side
10 Over Triceps Extensions with Kb
X 4

10-9-8-7-6-5-4-3-2-1
Push Up ladder

The Workout for August 13th

5 Squat Presses x 5, increase weight each set

Then...

EMOM (Every Minute On the Minute) for 20 minutes @50%  max clean
3 DLHP+2 Hang Power Cleans+1 Push Press

The Workout for August 12th

Five rounds
150 Jump Rope
Sandbag Run 500 feet

Then...
3 max time Planks, one minute rest between efforts.

The Workout for August 11th

2 Power Cleans: Start at 60%, increase weight each set until 2 rep max is reached. Then drop weight by 30% and perform 5 x 5

The Workout for August 14th

20 Jumping Pull Ups
20 Burpees
X4
20 Calories on the Airdyne
10 Candlesticks
10 deck Squats
X 4

The Workout for August 10th

Four Rounds

Row 500 meters

Agility Ladder x 5

Sledge Hammer Drives x 50

Kettlebell Swings x 50

The Workout For August 8th

12-11-10-9-8-7-6-5-4-3-2-1 Burpees
15 Calories on the Airdyne after each set of Burpees

The Workout for August 7th

5 TGU each side w/Dumbbell
5 High Pulls each side w/Dumbbell
5 Cleans each side w/Dumbbell
5 snatches each side w/Dumbbell
X 5

The Workout for August 6th

12 Modified Pull Ups
8 Good Mornings
X 4

10 Side to Side Pull Ups
10 Single Leg Deadlifts
X 4

Tire Pull w/harness 30 yards x 10
Tire drag w/handle 30 yards x 10

The Workout for August 5th

Five rounds of:

Swing+Clean+High Pull+Clean+Snatch+Clean x 5 each arm

Lunge Chop+Reverse Lunge x 5 each side

The Workout for August 4th

10 Ring Assisted Pistols
10 Single Ring Body Rows
10 Ring Plank Extensions
X 4

30 Walking Lunges
10 Walking Inchworms
X 4

The Workout for August 3rd

7 Snatch Grip High Pulls
5 Muscle Snatches
3 Power Snatches
Run up and down the stairs 5 times
X 5