Workout of the Day

Monday, June 5


Fight Gone Bad

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (Reps)
Sumo deadlift high-pulls, 75 lb. (Reps)
Box Jumps, 20-in. box (Reps)
Push presses, 75 lb. (Reps)
Row (Calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to the next station immediately. One point is given for each rep, except on the rower where each calorie is 1 point.

Austin Malleolo does Fight Gone Bad.

Monday, May 29

Memorial Day

Happy Memorial Day!

1-mile Run
 100 Pull-ups
 200 Push-ups
 300 Squats
 1-mile Run

Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb. vest or body armor, wear it.

* Morning classes Only