Monday – 10/21/2019
The Workout for Monday is: WARM-UP (Primer) 3 Rounds (8:00 CAP) -10/8 Cal Machine -2 Turkish Get-Ups /arm -4 KB Snatches /arm -6 KB Windmills /arm (Specific) Power Clean & Jerk Technique APPLIED STRENGTH EMOM x 8 2 Power Clean & Jerks (not TnG) @ 65-80% of 1RM C&J ~then~ EMOM x 5 6 Power […]
Saturday – 10/19/2019
The Workout for Saturday is: Open Workout 20.2 AMRAP x 20 Minutes -4 DB Thrusters (50/35) -6 Toes-to-Bar -24 Double-Unders *Remember, the gym opens at 8:30 where you can come in and sign up for you heat time. At 9:00, we will go over the workout and answer any questions you may have. The goal […]
Friday -10/18/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -20 H2H KB Swings -15 Goblet Squats -10 Shoulder-to-Overhead (5/side) (Mobility) -Cossack Squat x 10 -Cat/Cow x 10 -Puppy Dog x 30 sec -Forearm Opener x 30 sec STRENGTH Every 2 minutes, for 10 minutes Front Squat x 3 reps *Add weight each set, building to […]
Thursday – 10/17/2019
The Workout for Thursday is: WARM-UP Coach’s Choice ODD OBJECT DAY Every 60 seconds for 40 minutes (cycle through) Station 1 – Max D-Ball Cleans x 40 seconds Station 2 – Row or Bike x 50 seconds Station 3 – Max Farmer Carry/Hold x 40 seconds Station 4 – Row or Bike x 50 seconds […]
Wednesday – 10/16/2019
The Workout for Wednesday is: WARM-UP (Primer) Tabata Machine 8 x :20 on / :10 off (Specific) Midline Stability 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank STRENGTH Every 60 seconds x 10 minutes (10 sets) Deadlift x 2 reps *Get used to this clock setup.. being […]