August 1st. 5 months left in the year! Typically August and September are the hottest and most humid months, be sure to stay hydrated. If you are new to the gym, take it easy! the air conditioner is broken. Train Harder Triathlon V.2row 1500run 1 mileBIKE 40row 1000run 800bike 30row 500run 400bike 209am and 10amFilthy...Read More
Olympic Weightlifting DayClass will be different today. If you really don’t feel like doing the Weightlifting you can row or run 5k or 10k Here is how today will work The first 10 minutes of class we will be going over and doing a warmup that covers the clean and jerk and the snatchYou will...Read More
Warm up2 Rounds 4 Strict press 6 push press8 push jerks 200 m runStrength 18 minutes every other minute on the minute go as heavy as possible on all 9 working sets3×3 Strict press (1 set every other minute, 6 minutes total)Increase weight 3×3 push press (1 set every other minute 6 minutes totalIncrease weight...Read More
Warm up, 5 minutes of run, row or bike How’s your deadlifts go yesterday? Take a little break from the heavy weights and go into suns out guns out training. 16 Minute EMOM (4 Rounds) *with a single DBMinutes 1- 7 Curls each armMinute 2- 14 Overhead tricep extensions Minute 3- 14 single arm floor...Read More
Warm up-4 Rounds 10 Good mornings 10 Rdls with empty bar10 Deadlifts with an empty bar Dead Lift 1-1-1-1-1-1-1 Working to a one rep max or as near to a 1 rep max as you want to be. Not everyone is comfortable deadlifting for a 1 rep max. Thats fine. Work on technique If you...Read More
Barbell warm up3 rounds empty bar 8 Thrusters8 Hang clean and jerks 8 Power snatches Coaches will go over movements Strength. Coach will set a clock for 20 minutes Pick one of the movements in the workout and work up to heavy sets of 3 or practice all the movement at a lighter weight. Wod...Read More
Sunday Funday Outdoor day (weather permitting)Some people will have to start at one station. Others at another. REst 5 minutes between wods and clean equipment off. Doesn’t matter what order you do these inWod 1-10 Minutes Row 10 Cals20 push upsWod 210 Minutes 30 Alt Db Snatches 50/35 (pick you weight you can move fast)200m...Read More
8am-Something different. 2 mile time trial! 15 Minutes to warm up, stretch, get all your equipment ready and go over the movements with a coachClock for wod starts at :15 after **next week we get that bikes and rowers out for endurance 9am and 10am Wods- Rest 5 Minutes between wodsWod 112-9-6 reps, for time...Read More
Warm up3 Rounds Run 20010 Lunges 10 squats with a 1 second hold Strength Front squats 14 Minutes 1 set of 4 every 2 minutes (7 sets total- 28 squats total)You should go moderately on this. There is time to recover. You will have time to warm up to good working weight Wod5 Rounds for...Read More
Motor Day Warm up- 5 Minutes of Run, Bike, RowWod 1-15 Minutes 20 Cal on a bike or Rower30 Air squats Run 200m Rest 5 Minutes- Clean your machineWod 215 Minutes 20 Cal Row or bike100m Farmer carry 70/5010 Push upsRest 2 Minutes 800m max effort run*whatever machine you use for wod 1 switch to...Read More
