Athlete of the Month: Lynette Hanczar

 

 

Wednesday

Workout of the Day

A.
On the minute, for 5 minutes, perform:
Snatch x 2 reps at 75% of 1-RM

B.
On the minute, for 5 minutes, perform:
Clean and Jerk x 2 reps at 75% of 1-RM

Tuesday

Workout of the Day

For time, complete:
5-4-3-2-1 reps of:
Wall Climbs
Deadlifts (225/155 lb)

Monday

Workout of the Day

In teams of three, with only one person working at a time, complete:
150 Burpees
200 Kettlebell Swings
250 Abmat Sit-ups
300 Air Squats
1800 Meter Run

Sunday

Recovery day

We are closed on Sundays to ensure you get a day of rest and rejuvenation.

Revitalize with some yoga, a bike ride, a light jog, or a long walk.

Restore with a massage, a nap or a good book—just be sure to enjoy your day.

Prepare meals for the week. Remember: what you put in your engine is what you get out. So be sure you’re consuming fresh, quality fuel.

Saturday

Workout of the Day

Partner VS Partner

A.
Death by Push-ups
Against a running clock, complete 1 push-up in the first 30 seconds. Add 1 push-up every 30 seconds until one partner cannot complete the required reps within the 30 seconds.

B.
Tabata Air Squats
Each person completes 8 intervals of 20 seconds of work followed by 10 seconds of rest.
The goal is to complete more air squats than your partner.

C.
Against a continuously running clock:
Plank Hold for time

Friday

Workout of the Day

“Flight Simulator”
For time, complete:
Unbroken Double-unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
(Stop between each set. Reps must be unbroken. 20 minute time-cap.)

Thursday

Workout of the Day

 A.
On the minute, for 5 minutes, perform:
Snatch (full) x 3 reps at 70% of 1-RM

B.
On the minute, for 5 minutes, perform:
Clean and Jerk x 3 reps at 70% of 1-RM

Wednesday

Workout of the Day

A.
Three sets of:
Front Squats x 3 reps at 21X1
3 minute recovery between sets
(Use the rest phase to stretch and mobilize shoulders and upper back.)

B.
Three rounds for time of:
3 Handstand Push-ups
6 Ring Dips
9 Push-ups
12 Box Jumps (24/20″)

Tuesday

Workout of the Day

Five sets of:
Deadlift
Set 1: 3 reps
Set 2: 2 reps
Set 3: 1 rep
Set 4: 3 rep
Set 5: 1 rep
3 minute recovery between sets

B.
On the minute, for 10 minutes, perform:
5 Power Cleans (155/105 lb)
5 Burpees

Monday

Workout of the Day

A.
Four sets of:
Single-arm Dumbbell Press x 3-5 reps each arm
30 seconds recovery
Dumbbell Walking Lunges x 20 steps
2 minute recovery

B.
In teams of two, with one person working at a time, partners alternate rounds to complete as many rounds as possible in 10 minutes of:
10 Hand-release Push-ups
10 Kettlebell Swings (70/53 lb)
20 Air Squats