Thursday – 11/14/2019
The Workout for Thursday is: WARM-UP Coach’s Choice ODD OBJECT STRENGTH AMRAP x 10 Minutes 100′ Bear Hug Carries* *After each 100′ Carry, complete a 30 second Ab Hold (Plank, L-Sit, Hollow, Arch, Etc…) ODD OBJECT METCON 4 Rounds for Quality -20 H2H KB Swings (choose weight) -200m Single Arm Farmer Carry (switch as needed) […]
Wednesday – 11/13/2019
The Workout for Wednesday is: WARM-UP (Primer) 2 Rounds -2 Wall Walks OR Inchworms + Push-Up -4 T-Spine Rotations Each Side -6 Shoulder Taps (Scale: 4 Way Taps) -8 Hollow Rocks (Mobility) 2 Rounds -20 sec Forearm Opener (palms down) -20 sec Forearm Opener (Palms up) -6 Scorpions (Thumbs up) (Specific) Review & Setup for […]
Tuesday – 11/12/2019
The Workout for Tuesday is: WARM-UP (Primer) Tabata Machine (Mobility) World’s Greatest Stretch x 6 reps 27 Squat Progression (Specific) Work up to starting weight for Strength STRENGTH Every 3 minutes, for 15 minutes (5 sets) Front Squat x 8 reps *Work up to a heavy 8 for the day METCON For Time -50 Cal […]
Monday – 11/11/2019
The Workout for Monday is: WARM-UP (Primer) Every 15 seconds, for 3 minutes Odd Intervals – 5 Russian KB Swings Even Intervals – 3 Box Jumps (Mobility) 10 Kang Squats 5 Inchworm + Push-Up 10 Spiderman Lunges (Specific) Midline Activation 5 – 4 – 3 – 2 – 1 Hollow Rock Arch Rock STRENGTH Deadlift […]
Saturday – 11/9/2019
The Workout for Saturday is: METCON Open Workout 20.5 For Time -40 Ring Muscle-Ups -80 Cal Row -120 Wall Balls (20/14) *Partition reps however you see fit. EXTRA CREDIT [Open After Party] Have some fun and enjoy some BBQ with your fellow gym mates!