Friday 8.24.18
There will be no 7 pm class on Friday, Aug. 24 as we set up for the the Hugo Open. There will be no classes on Saturday, Aug. 25 for the Hugo Open. All members not competing are encouraged to come to the gym and watch. Essentials: A. 3 Sets Deadlift x 1 reps 88-90% […]
Thursday 8.23.18
Essentials: A. 12min Shoulder Rotation drills x 10 per side per drill Pallof Press x 15 per side B. 25 min Not An AMRAP Row x 150 Meters Single Arm Farmers carry x 100 ft per Arm Row x 150 meters Russian Kettlebell Swing x 20 reps Row x 150 meters Bear Crawl Dumbbell Push […]
Wednesday 8.22.18
Essentials: A. 6 Sets Front Squat x 2 reps 85% Tempo 30X1 On the 2:30 min mark B. 10 min EMOM Plank 360 degree turn C. 10 min EMOM Double Kettlebell Front Rack Step Back Lunge x 8 reps Fitness: A. 6 Sets Front Squat x 2 reps 85% Tempo 30X1 On the 2:30 min […]
Tuesday 8.21.18
Essentials: A. 5 Sets Banded Pull Back Overhead Squats x 7 reps On the 2:30 min B. Yearly Benchmark ‘Helen’ 3 Rounds For Time: Run x 400 meters Kettlebell Swing x 21 reps 35/25 Jumping Pull Ups x 12 reps Fitness: A. 5 Sets 1 Dumbbell Squat Snatch + 3 Dumbbell Overhead Squat Per Arm […]
Monday 8.20.18
Essentials: A. 7 Sets Back Squat x 1 rep 93% Tempo @ 30×1 On the 2min Mark B. 20 min EMOM 1. Kettlebell Swing x 15 reps 2. Run x 150 meters 3. 6 Hanging Knee Raises + 6 Box Dips 4. Bike x 40 sec Fitness: A. 7 Sets Back Squat x 1 rep […]
Saturday 8.18.18
Essentials: A. Air Squat x Max rep 2min Kettlebell Swing x Max reps 2min Jumping Pull Ups x Max reps 2min Single Unders x Max reps 2min Bear Crawl x Max rep 2min B. Sled Hell 5.0 Teams of 5 For Time: Team Synchronized Burpee to Mat x 25 reps Team Sled Push x 25 […]
Friday 8.17.18
Essentials: A. 5 Sets Med Ball Hang Clean x 10 reps On the 2:30min B. For Time: 18-15-12 Dumbbell Deadlift Jumping Pull Ups Fitness: A. 5 Sets Clean from Blocks Just above Knee x 1.1 + Split Jerk x 2 reps On the 2:30min *Start weight is 60% and build to a heavy complex on […]
Thursday 8.16.18
Essentials: A. 12 min Thoracic Rotation Scapular Drill x 15 per side Shoulder Activation x 10 reps Banded Knee Prehab x 15 reps per leg B. Teams of 4 18 min AMRAP Synchronized Burpee x 15 reps Partner Deadlift x 25 reps 225 lbs Synchronized Box Step Ups x 35 reps 20” Fitness/Performance: A. 12 […]
Wednesday 8.15.18
Essentials: A. 6 Sets Front Squat x 3 reps 82% Tempo @ 30X1 On the 2:30min Mark B. 4 Sets Row x 12/9 cal @ 900/750 Cal per hr Dumbbell Box Step Over x 12 reps 24/20 Dumbbell Push Press x 9 reps Lateral Burpee Over Dumbbell x 6 reps Rest 2:30 min Fitness: A. […]
Tuesday 8.14.18
Essentials: A. 8 Sets Hang Power Snatch Above Knee + Hang Power Snatch Below Knee + Behind the Neck Push Press + Overhead Squat Training bar or empty barbell On the 90 sec Marks B. 10 Sets Single Arm Single Leg Ring Pull x 5 reps per side On the 75 sec Marks C. 3 […]