Workout of the Day
« Previous EntriesSunday Morning Service, 1/22/12
Sunday, January 22nd, 2012Complete a 5 minute AMRAP at each station. Rest 5 minutes between stations. A) 5 Overhead Squat (95/65) 10 Kettlebell Swings (53/35) B) 5 Burpees 10 Wall Ball (20/14) C) 5 Pullups 10 Pushups D) 5 Deadlifts (225/155) 10 GHD Situps Enjoy the rest of your weekend… Go Patriots!
WOD 1/19/12
Thursday, January 19th, 2012A) Clean Skill Drill – Complete 5 rounds, increasing weight each round of: 3 “Down and Ups” 2 “Scarecrows” 1 Power Clean – Focus on fast elbows B) AMRAP in 12 minutes: 4 Power Cleans (155/105) 8 Burpees 100m Run
Sunday Morning Service, 1/15/12
Sunday, January 15th, 2012A) Handstand Practice B) “Med Ball Madness” Complete 3 rounds for total reps at 4 stations: -Wall Ball -Medicine Ball Cleans -Medicine Ball Pushups -Russian Twists with Medicine Ball In round 1, complete one minute at each station, then rest one minute before moving to round 2. In round 2, complete :45 at each station, [...]
Sunday Morning Service, 12/4/11
Sunday, December 4th, 2011In teams of two, complete the following: 1000m Row (switch every 250m) 50 Thrusters (95/65) 50 Bar-Facing Burpees 50 Sumo Deadlift High Pulls (95/65) 50 Pullups 1000m Row (switch every 250m) Great job to the Sunday class this morning! Enjoy the rest of your weekend!
Sunday Morning Service, 11/27/11
Sunday, November 27th, 2011A) Deadlift, 3-3-3 ** Not a 3RM; just work up to a challenging triple B) AMRAP 20 MINUTES: 400m Run 7 Deadlift (255/165) 1 Rope Climb C) Skin-the-Cats, 5 X 5 Great job as always to the Sunday class… It’s great to see so many of you come out early on your Sunday mornings, week-in [...]
Cynergy vs “Jillian Michaels” – The Movie!
Sunday, November 20th, 2011Cynergy’s Sunday Morning Service class made quick work of “supertrainer” Jillian M by smoking the workout that smoked her! Round 1 End of Round 5 Nice job everyone!!
Sunday Morning Service, 11/20/11
Sunday, November 20th, 2011“Jillian Michaels” -:30 stations, accumulating as many reps as possible of the following movements a) Box Jumps (24″/20″) b) Sumo Deadlift Highpulls (95/65) c) Push Press (95/65) d) Med Ball Slams (20/14) Complete 5 rounds with one minute rest between rounds. Score is total reps completed. Post WOD: Complete 12 rope climbs at your own [...]
Sunday Morning Track Workout
Sunday, November 13th, 2011Warm-Up: 800m jog + bodyweight circuit A) Sprint Drills –A Skips –B Skips –High Knees –Butt Kicks –Power Skips B) Acceleration Drills C) WOD: 4 X 300m, 100m walk rest
Sunday Morning Service, 10/23/11
Sunday, October 23rd, 2011A) For Time: 50 Overhead Squats (65/45) 800m Run 50 Squat Snatches (65/45) B) 3 X 20 reps (not for time) -GHD Sit-Ups -GHD Hip Extensions Great job to the Sunday crowd today… Hope to see you all at Jaime Sullivan’s house later!
Sunday Morning Service, 10/9/11
Sunday, October 9th, 2011Within a one minute time period, complete each station before moving on to the next: A) 5 Squat Clean (105/75) B) 10 Toes To Bar C) 5 Squat Snatch (105/75) D) 100m Sprint Complete 5 rounds. Great job as always to the Sunday AMers. Enjoy the rest of your weekend… Go Pats! Don’t forget about [...]
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