Thursday 1.14.16
Essentials: A. Mobility Bound Angle x 2min Twisted Cross Right x 2min Twisted Cross Left x 2min Archer Arms in Cross shin Right x 1 min Archer Arms in Cross shin Left x 1min Standing Straddle x 2min B. 10min Snatch Drills with empty Barbell C. 10min EMOM Odd: Knee Raises x 20 sec Max […]
Wednesday 1.13.16
Essentials: A. 7 Sets Snatch Grip Sumo Deadlift High Pull + Muscle Snatch x 5+5 reps On the 2:30min or ADAPT B. 4 Sets Front Squat x 2 reps 77.5% (+5lbs) On the 2:30min Marks C. Each Set For Time: KB Sumo Deadlift High Pull x 20 reps Light Weight KB Swing x 20 reps […]
Tuesday 1.12.16
Essentials: A. 4 Sets Chin Over Bar Hold x Max time in 1min On the 2:30min Mark or ADAPT B. 10min Shoulder Press Find a 1 RM C. 3 Sets For Time: Shoulder to Overhead x 10 Ring Pulls x 10 Shoulder to Overhead x 10 No Push Up Burpees x 10 Rest 90sec *Round […]
Monday 1.11.16
Essentials: A. 12min Back Squat Work Up to 85%(+10lbs) of 3rm and perform 1 rep at that weight, then drop the weight by 50lbs and perform another set of 5 reps at the drop set weight B. 12min Deadlift Work Up to 80%(+10lbs) of 1rm and perform 3 rep at that weight, then drop the […]
Saturday 1.9.16
Bring A Friend At 10am Essentials: A. Mobility Saddle x 2min Lizard Right Leg x 2 min Lizard Left Leg x 2min Seated Straddle x 2min B. In Teams of 2-3 5min AMRAP Box Jump x 5 Kettlebell Swing x 5 Ball Slam x 5 Rest 3min 5min AMRAP Row x 10 cal Wall Balls […]
New Year, New You Nutrition Throwdown
After seeing success with our most recent Nutrition Throwdown in a 1-on-1 personal setting, we have decided to bring that format back. Except this time you will have an accountability partner to help you! This Nutrition Throwdown will be in the format of a 2-on-1 nutrition counseling type session. You will receive four 2-on-1 sessions […]
Friday 1.8.16
Essentials: A. 4 Sets Heavy Russian Kettlebell Swing x 15 reps Turkish Get Up x 3 reps Per Arm On the 3 min Marks B. 5 Sets 3 Position Lunge x 5 Cycles per leg On the 2:30min Mark or ADAPT C. Each Couplet For Time: Run x 200 Meters Med Ball Clean x 20 […]
ROMWOD questions answered
For the last couple of months, we have incorporated ROMWOD into the gym’s programming. Many people have seen the benefits of doing it a couple of times a week. We’ve had some people ask some really good questions about ROMWOD. To help answer them, we have taken the following from ROMWOD FAQs page to help […]
Thursday 1.7.16
ROMWOD questions answered Essentials: A. Mobility Puppy Dog x 2min Bound Angle x 2min Seated Forward Fold x 2min Seated Straddle x 2min Saddle x 2min B. 10min Practicing Skill of Double Unders C. 10min EMOM Odd: Double Unders Attempts x Max Reps 30sec Even: Ring Pulls x Max Reps 30sec Rest 4min 6min EMOM […]
Wednesday 1.6.16
Essentials: A. 7 Sets Snatch Grip Sumo Deadlift High Pull x 10 reps On the 2:30min B. 4 Sets Front Squat x 2 reps 77.5% On the 2:30min Marks C. 3 Rounds For Time: Deadlift x 20 reps 50% Incline Push Up x 12 reps Box Step Ups x 20 reps Dumbbell Push Press x […]