Workout of the Day

1/9/19

MBSers Using Their Fitness Outside the Gym

Workout of the Day

12 Minutes to find a 1RM Snatch
RX- Squat Snatch
L2- Power Snatch

21-15-9
OHS
T2B

RX- 95/65
L2- 75/55
L1- 45/35

1/8/19

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Workout of the Day

“DT”
5 RFT:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

RX- 155/105
L2- 115/75
L1- 95-65

1/4/19

Workout of the Day

SUPER WENDLER DEADLIFT
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 10#

400 Meter Sprint for PR

Cooldown: Coaches Choice Mobility/Stretch

1/3/19

Workout of the Day

SUPER WENDLER BENCH PRESS
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 5#

50 Calories on Assault Bike for Time

Cooldown: Banded Shoulder Distraction Series

1/2/19

Workout of the Day

SUPER WENDLER BACK SQUAT
1×5@75%, 1×5@80%, 1×5@85%
1×3@80%, 1×3@85%, 1×3@90%
1×5@75%, 1×3@85%, 1xME@95%
*NEW TRAINING MAX IS 90% of 1RM+ 10#

500 Meter Row for PR

Cooldown: Team Stretch

1/1/19

Happy New Year!
9 a.m. Team WOD Only

Workout of the Day
“Heavy is the Crown of 2019”

In teams of 3 or 4 complete in order:
500 Double Unders
500 Wallballs 20/14
400 Abmat Sit Ups
300 Russian KBS 72/53
200 Push Ups
100 Pull Ups
19 Rope Climbs OR Muscle Ups

Rules:
*2 athletes may work at a time.
*All reps must be completed before moving on to the next movement.
*Partners may rotate at any time.

12/31/18

Happy New Years Eve!
6 a.m. 9 a.m. and 11 a.m. classes only. Open gym 6 a.m. – noon and 6 – 8 p.m.

Workout of the Day

Strict Pull Ups 5×10
RX+: Weighted
RX: Unassisted and unbroken
L2: Strict Pull Ups Broken into smaller sets
L1: Lightest Band Possible

Death by Burpees
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Burpees
*Continue in this fashion until unable to complete all reps in the minute.

RX+: Jump to target 6″ above reach – MUST TOUCH WITH BOTH HANDS

Extra Credit
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.