Friday – 3/15/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -15 sec Jumping Jack -15 sec Air Squat -15 sec Mtn. Climber -15 sec Jump Squat 3 Rounds -15 sec Plank -15 sec Superman -15 sec Side Plank -15 sec Side Plank (Mobility) Worlds Greatest Stretch x 10 (Specific) 27 Squat Progression STRENGTH Back Squat 6 […]
Thursday – 3/14/2019
The Workout for Thursday is: WARM-UP (Primer) 2 Rounds -5 to 10 Burpees -5 to 10 Ring Row or Bar Kips -10 Reverse Lunges (Specific) -8 Lateral Lunges -8 Curtsy Lunges -8 WB Front Squats -8 Wall Balls -8 Pull-Ups or Ring Rows -8 Suitcase Lunges PARTNER METCON 30 Rounds for Time -9 Wall Balls […]
Wednesday – 3/13/2019
GYM CLOSED DO TO WEATHER! Hey Team, With how crazy the weather is getting, I’m making the decision to cancel the classes for the rest of the day. I will have peace of mind knowing you guys aren’t on the roads trying to get to the gym. For the crazy gym rats… hit this workout […]
Tuesday – 3/12/2019
The Workout for Tuesday is: WARM-UP (Primer) EMOM x 9 1) 12 Wall Balls 2) 45 sec machine 3) 45 sec Plank (Mobility) -30 sec Cobra Push-Up Hold -1:00 Seated Forward Fold -:30 sec Samson Lunge Hold (Specific) Review goals and scaling options for workout. METCON “Fortitude” Definition of Fortitude: Strength of mind that enables a […]
Monday – 3/11/2019
The Workout for Monday is: WARM-UP (Primer) 3 Minute Machine Flux your pace between 50 sec Slow Pace to 10 sec Fast Pace (Mobility) With an Empty Barbell 5 Rounds 2 Strict Presses @ 31×1 4 Front Rack Openers Then 10 Back Squats with Double Bounce at bottom. (Specific) Review Pause Power Clean Tech. WEIGHTLIFING […]