Monday – 4/8/2019
The Workout for Monday is: WARM-UP (Primer) -:30 Jumping Jacks -:30 Mtn Climber -:30 Air Squats -:30 Burpees (Mobility) World’s Greatest Stretch -5 Reps /side (Specific) 2 Rounds -10 Kang Squats -10 Bar Kips -10 Shoulder Tap + Toe Tap STRENGTH Back Squat 5 x 5 @ 70% METCON Every 4 min. x 5 Rounds […]
Saturday – 4/6/2019
The Workout for Saturday is: WARM-UP (Primer) Teams of 3: 2 Rounds -Bike x :30 -Shoulder Tap + Toe Tap x :30 -H2H KB Swing x :30 (Mobility) -10 Scorpions -:20 Supinated Grip Hang from Rig -10 Kang Squats (Specific) Review and setup for partner workout PARTNER WORKOUT In teams of 3…. AMRAP x 25 […]
Friday – 4/5/2019
The Workout for Friday is: STRENGTH In 15 minutes: Establish your 1RM Snatch for the Day –Then– In 15 minutes: Establish your 1RM Clean & Jerk for the Day *Thought it’d be fun to end the week with some lifting. Bring the energy today and pump up your fellow members! What you hit today will give […]
Thursday – 4/4/2019
The Workout for Thursday is: METCON 1 Round FT: (0-5min.) Run 400m Row 400m AMRAP: (From 5-10min.) 10 DB Bench Press 50/35 12 DB/KB Deadlifts 70/55 1 Round FT: (10-15min.) Run 400m Row 400m AMRAP: (From 15-20min.) 10 DB Bench Press 50/35 12 DB/KB Deadlifts 70/55 1 Round FT: (20-25min.) Run 400m Row 400m AMRAP: […]
Wednesday – 4/3/2019
The Workout for Wednesday is: STRENGTH Pressing Complex 4 Sets, building in weight 3 Strict Press + 6 Push Press + 9 Push Jerks METCON 2 Rounds -30 Air Squats -10 Hang Power Snatch (115/75)(Rx+ 135/95) -30 Air Squats -10 Hang Power Snatch (115/75)(Rx+ 135/95) -30 Air Squats Rest 2:00 EXTRA CREDIT [Gymnastics] Muscle Ups […]