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!
Friday – 11/8/2019
The Workout for Friday is: WARM-UP (Primer) 3 Rounds P1 – 12/10 Cal Bike P2 – 4 Way Taps *Switch once partner completes bike (Mobility) Worlds Greatest Stretch x 6 reps Jefferson Curl x 6 reps (Specific) Review Barbell Positions for Applied Strength APPLIED STRENGTH 20 minute window to work on some lifting… EMOM x […]
Thursday – 11/7/2019
The Workout for Thursday is: WARM-UP -Shuttle Run x 90 seconds -15 Arm Circles Forward -15 Arm Circles Backward -10 Shoulder Tap + Toe Tap -5 Burpees GYMNASTICS PRACTICE 10 Minute HS Walk Progressions Everyone will start at Station 1 and progress until they reach a sticking station. From there you can either go back […]
Wednesday – 11/6/2019
The Workout for Wednesday is: WARM-UP (Primer) Tabata Machine 8 Rounds -20 sec Moderate -10 sec Easy (Mobility) 2 Rounds -6 Supine Twists -10 sec Supinated Grip Hang (Specific) Power Clean & Jerk Technique METCON 4 Rounds For Time -500/400m Row OR 1000/800m Bike -10 Power Clean & Jerks (135/95)(Rx+ 185/125) Time Cap = 16 […]
Tuesday – 11/5/2019
The Workout for Tuesday is: WARM-UP (Primer) 4 Rounds -15 sec Single Arm KB Swings -15 Sec Single Arm KB Front Squat -15 Sec Single Arm KB Press *Odd Rounds: Right Side *Even Rounds: Left Side (Mobility) 27 Squat Progression (Specific) Barbell Thruster Technique STRENGTH Every 60 seconds x 10 minutes Thruster x 2 reps […]