Workout of the Day

July 23rd, 2019

Work Out of the Day

3 Rounds
In 2 Minutes Complete
200m Run
Then AMRAP Burpees

Rest 1 Minute

In 2 Minutes Complete
200m Run
Then AMRAP Shoulder to Overheads 115/75

Rest 1 Minute

In 2 Minutes Complete
200m Run
Then AMRAP Double Unders

Rest 1 Minute

RX+ S20 Ladder
115/75, 135/85, 155,95


July 4th, 2019

Work Out of the Day 

Happy 4th of July !! Class times today are 6am,7:30am,9am,10:30am

As an individual or Teams of two

“Glen”
For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees


April 1st, 2019

Work Out of the Day 

Strength 
Back Squat 20RM
Metcon
15min. EMOM:
Min. 1) 15/12 Cal Bike/Row
Min. 2) 15 TTB
Min. 3) 5 Front Squats (from the ground) 185/135


January 18th, 2019

Work Out of the Day
Bench Press 3-3-3-3-3, reps
Metcon
17min. AMRAP:
1 Rope Climb
5 Burpees
200m Run

Post to Wodify.com


January 14th,2019

Work Out of the Day 

Back Squat (Week 2 of 4)
70% x 3
80% x 3
90% x max reps
Metcon
15min. EMOM:
Min. 1) 15/12 Bike/Row
Min. 2) Max Sit-ups (Anchored w/Kettlebell)
Min. 3) 5 Front Squats (from the ground) 185/135
Post total sit-ups to Wodify

ttps://tinyurl.com/sccfsouth


January 9th, 2019

Work Out of the Day
Olympic Lifting Total 
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.
Metcon
For Time:
500m Row
Rest 3min.
500m Row
*Score is both times combined

 


January 7th, 2019

Work Out of the Day
Back Squat (Week 1 of 4)
65% x 5
75% x 5
85% x max reps
*1min. Plank Holds with a 45/25lb+ plate on your back between sets.
15min. to get as high as possible…
10 Cal Assault Bike/Row
10 Toes-To-Bar
3 Squat Cleans 135/95
*Round 2: Add 10/5lb.
*Round 3: Add 10/5lb. more
*And so on…
*RX+ is 20/10lb jumps
*To scale it you can just hang out at the same weight the whole time.


December 29th, 2018

Work Out of the Day

Saturday 
8am Core and Cardio 
9am SinCity Endurance 
10am- Team WOD
11am- Open Gym

Sunday 
10am SinCity Circuit 
11am Open Gym


December 24th, 2018


December 3rd, 2018

Work Out of the Day 
 
EMOM x 10 minutes 
 
Power Clean + 2 Hang Clean
 
Metcon
 
For time: 15 min time cap
 
9-15-21
Burpee Pull-up
Power Clean 155/105
 
RX+ 125/185