Gains are good; grape soda is, too.

Daily Workout released at 6 a.m. each and every day!

[gainsandgrapesoda]

Workout 42314

Posting early tonight for tomorrow, the 23rd, because I won’t have an internet connection at 6AM.

Hope yesterday’s progressive workout was fun!

Part I:

Today, repeat the movement you chose last Wednesday, but work up to your 5-Rep weight and past it to a heavier weight (of 1-5 Reps).

then return to your highest 5-rep weight and complete a 5x5.

Part II:

3 Rounds for time:

50 Skip Rope (if you can’t jump rope, do jumping jacks; ropes are available at the front desk)

50 Butterfly Situps

50 Trx Rows

50 Box Jumps (or step-ups) onto the medium box

50 Mountain Climbers

Sample round: 50 jump/skips, 50 situps, 50 rows, and so on.

Good luck; have fun!

[gainsandgrapesoda]

Workout 42214

Part I: 10 minutes Every Minute On the Minute: 12 Kettlebell Swings (35#/35lb.) Part II: Set up the for the following as best you can before beginning. For Time: 2000m row 600m run (.37mi) 40 Thrusters with either an unloaded barbell or two dumbbells (20#/15# each) (guys/girls) 30 Butterfly Situps 20 Burpees 10 (130#/80#) Horizontal Rows Or 10 Pull-ups Total Time Taken:_______

[gainsandgrapesoda]

Workout 42114

Part I:

Work up to last week’s 5 rep maximum of the same movement you chose last Monday (if you missed Monday, then pick a new movement that is NOT the one you chose for last Thursday’s):

1. Back Squat

2. Box Back Squat

3. Barbell Lunge, i.e. the Split Squat (barbell resting on traps like a squat, but instead of squatting, you’re lunging)

4. Front Squat

5. Box Front Squat

6. Frankenstein Squat

7. Frankenstein Box Squat

8. Deadlift

Continue to work past your 5-rep max to a maximum lift.

Then, return to your 5-rep weight and complete a 5x5.

Part II:

If you did Squats for part I, do 3x5 RDLs at a moderate weight emphasize a slow, controlled lowering of the weight.

If you did Deadlifts, do heavy horizontal pulls emphasizing full pull of grip-to-sternum.

Part III:

For 10 Minutes, Every Minute on the Minute, do 10 burpees. You ought to be able to hit 10 every minute. If and ONLY if you sincerely attempt all 10 but do NOT complete 10 within any given minute may you lower the required burpees per minute for the remainder of the time duration down to 8 per minute.

Really think about keeping proper hip mechanics and a straight back during the burpees—just like you did for the movements in part I.

Stretch shoulders and hips after.

[gainsandgrapesoda]

Workout 42014

Happy Easter!

Pick up eggs and weights today!

Warm up with hip extensions while lying on the ground and various other movements we’ve gone through. Then practice hip hinging while maintaining neutral spine.

Workout:

5x20 Deadlift at 45% of your best Deadlift with 5x20 butterfly situps in between,

All for Time.

Sample Sets: 20 Deadlifts, 20 Situps, 20 Deadlifts, 20 situps, etc...

Part II: Find and pick up eggs! (enjoy your day)

[gainsandgrapesoda]

Workout 41914

Make sure you guys have been warming up before workouts that don’t have a preset warm-up, as well as stretching 10-30 minutes after every workout. Hope you’ve been having fun thus far, and happy weekend ahead!

Today’s workouts:

Alternating couplet (8 sets for time): 250m row 25 leg lifts (on the parallel bars next to the rower)

Then, 20 minutes, Every Minute on the Minute: Minutes 0, 1, 3, 5,…19: Forearm Plank Minutes 2, 4, 6, 8,…20: 45lb. overhead plate hold (standing still in good posture with arms locked out and a 45lb. plate overhead)

[gainsandgrapesoda]

Workout 41814

Warm-up: 10 Lunges with an overhead reach 800m row 30 squats 40 jumping jacks 30 more squats

Pick your equipment (barbell, dumbbells, or kettlebells), then:

Work Overhead Press form: 1) In the starting position, the equipment rests on your shoulders 2) Press begins with exerting force on the ground from foot to shoulders 3) keep elbows in front of body 4) lock out arms at the top of the press 5) in the overhead position, make sure your biceps are back by the ears

Then:

21-15-9 Thrusters (squat extending explosively with the hips straight into an overhead press) & Burpees

EXAMPLE SET: 21 Thrusters, 21 Burpees, 15 Thrusters, 15 Burpees, 9 Thrusters, 9 Burpees

Strength:

Pick a weakness, and work that skill with a moderate-heavy 5x8

[gainsandgrapesoda]

Workout 41714

Look at Monday's workout 41414 Part I, and pick a movement that you did NOT choose on Monday to do today. Afterwards: 3-6-9-12-15-18-21 Shoulder-to-overhead (overhead strict press and pish press) with two kettlebells (one in each hand) (25#) with 3-6-9-12-15-18-21 Kettlebell swings (35#) in between with 3-6-9-12-15-18-21 Glute activated Back extensions before returning to the Shoulder-to-overheads example set: 3 Push Press, 3 kettlebell swings, 3 extensions, 6 Push Press, 6 Swings, 6 extensions, etc..

[gainsandgrapesoda]

Workout 41614

I. 3 Rounds: a) 10 Burpees b) 10 Squats c) 10 Jumping Jacks d) 10 Mountain Climbers II. Pacing. Pick one: a) 6x400m run max effort, with a 2-minute rest between intervals; maintain a consistent pace by taking 1:30 to 2:00 minutes per 400m. For example, the first 400m takes Molly 1 minute and 45 seconds to complete with effort, Molly ought to aim for 1:45 laps each of her remaining 5x400m b) 10x250m row max effort, with a 1:30 rest between intervals. Attempt to maintain a pace of 1:30 or less per 250m (i.e. a row pace of 2:30-3:00/500m)

[gainsandgrapesoda]

Workout 41514

Part 1: 5x10 Bench Press

with max reps of seated Horizontal Rows at your highest past working weight between each set of bench press

Example: 10 presses, 12 rows, 10 presses, 10 rows, 10 presses, 8 rows, etc.

Part II: 30 Clean & Jerks (35# Kettlebell) for Time

[gainsandgrapesoda]

Workout 41414

Part I:

Work up to a heavy 5 rep-max of choice movement:

1. Back Squat

2. Box Back Squat

3. Barbell Lunge, i.e. the Split Squat (barbell resting on traps like a squat, but instead of squatting, you're lunging)

4. Front Squat

5. Box Front Squat

6. Frankenstein Squat

7. Frankenstein Box Squat

8. Deadlift

at that weight, do 3 reps every minute on the minute for 10 minutes (10x3, starting each set on the minute [01:00] mark)

Then,

150 Wall Balls for time.  20# for guys, 12# dynamax ball for girls.

movement standard is: full squat at the bottom to full extension of the hip and a bounce of the dynamax ball off of the target wall