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 […]
Tuesday – 2/26/2019
The Workout for Tuesday is: WARM-UP (Primer) Tabata: 8 x :20 / :10 (cycle through) -Air Squats -Burpees -Goblet Squats -Russian KB Swings (Mobility) Worlds Greatest Stretch x 10 30 sec Goblet Squat hold driving knees out (Specific) Barbell Power Clean Tech. WEIGHTLIFTING EMOM x 10 2 Power Cleans + 2 Front Squats *Take your […]
Monday – 2/25/2019
The Workout for Monday is: WARM-UP (Primer) 3 minute machine, building intensity (Mobility) -10 PVC Pass Throughs -10 PVC Around-the-Worlds -30 sec PVC Lat/T-Spine Opener (Specific) 2 Rounds -4 Normal Push-Ups -4 Wide Push-Ups -4 Narrow Push-Ups STRENGTH Bench Press 6 x 3 *Go as heavy as you feel appropriate. I know some people will […]
Saturday – 2/23/2019
~Remember~ The gym will Open at 8:30 but we will not start the workout briefing until 9:00. If you’d like to sign up for an early heat, you may want to show up early. We will be running heats of 13-15 people (depending on the rowers I can scrounge up). The Workout for Saturday is: […]
Friday – 2/22/2019
The Workout for Friday is: WARM-UP (Primer) -30 Jumping Jacks -10 Push-Ups to Down Dog -20 sec HS Hold On Wall (Mobility) Couch Stretch (Specific) -10 Single Arm DB Devils Press (5/5) -10 DB Goblet Squats -20 Band Pull Aparts STRENGTH Option A: Take 12 minute to work up to a heavy Front Squat double […]