Monday – 3/4/2019
The Workout for Monday is: WARM-UP (Primer) -60 sec Machine -20 Single Arm KB Front Rack Lunges -45 sec Machine -10 Single Arm KB Front Squats (5/5) -30 sec Machine -10 Jumping Air Squats (Mobility) 20 Shin Box Hip Rotations *Pause for a count on each side. Keep your shoulders square. (Specific) 2 Rounds -5/5 […]
Saturday – 3/2/2019
The Workout for Saturday is: Open Workout 19.2 The gym will open at 8:30am The workout briefing will begin at 9:00
Friday – 3/1/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds -30 Jumping Jacks -10 Plank to Down Dog -10 Pike HSPU (Mobility) 2 Minutes of PNF Couch Stretch Barbell Lat Smash (Specific) 2 Sets -10 RDL with reach /side -10 Reverse Lunges /side -10 Kneeling DB Press /side STRENGTH (Option A) Strict Press 5 x 3, […]
Thursday – 2/28/2019
The Workout for Thursday is: WARM-UP In teams of 2, you go I go… Bike or Row 1.) 2 x 10 Cals each at moderate pace 2.)2 x 10 sec acceleration to max Watts/RPMs 3.)2 Sets of: – 7 Banded Snatch Grip Deadlifts with PVC -7 Burpees Over Partner holding Plank -7 Hang Squat Cleans […]
Wednesday – 2/27/2019
The Workout for Wednesday is: WARM-UP (Primer) 3 Rounds -1 minute machine -50′ Straight Leg Bear Crawl (Mobility) -10 Turkish Get-Ups (5/5) -10 Handstand Superman Drill (Specific) 2 Rounds -10 Hollow Hold to Arch Hold Rolls -10 Hollow Lat Pull Downs -10 sec HS hold (use wall, freestanding or partner) GYMNASTICS HS Walk Practice 5 […]