Workout of the Day

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Building 30 in Magnuson Park

Saturday: 8am - 3pm
Sunday: 9am - 3pm

Fri Sep 20

STRENGTH - ish:

4 Rounds, On the 5:00:
250 Meter Row
7 Bench Press
21 V-Up
……………….

REST 5 Minutes, then:

GYMNASTY STRENGTH:

AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups

...

Continue to add (1) rep to each movement until the cap is reached.

Wed Aug 28

CONDITIONING:


AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Mon Aug 26

STAMINA/STRENGTH:

Alternating On the Minute x 8 (4 Rounds):
2 Front Squat
4 Back Squats

*68% of 1RM Back Squat

SNATCH TECHNIQUE:

Part 1 - Overhead Squat
6 Minutes to Build to Moderate Set of 3

Rest 2 Min, Then:

Part 2 - Snatch Drop
6 Minutes to Build to Moderate Set of 3

Rest 2 Min, Then:

Part 3 - On the Minute x 6:
3 Touch and Go Squat Snatches

Mon Aug 19

Come by this afternoon and see what BE Prepped has cooked up for you!! They’ll be in the gym all afternoon.

STAMINA/STRENGTH:

Alternating On the Minute x 8 (4 Rounds):
Minute 1 - 2 Front Squat
Minute 2 - 4 Back Squats

Barbell: 66% of 1-Rep Max Back Squat (on both lifts).

CONDITIONING:

3 Rounds:
400 Meter Run
16 Alt. Dumbbell Snatches (50/35)
21 Single KB Squats (72/53)