Warm Up:5 min Run (800m)-Bike-RowTHEN2 Runds: 2 Turkish get-up Right Arm2 Turkish get-up Left Arm5-7 Pull-ups (chest-to-bar, chin-over-bar, or ring rows) 5-7 Toes-to-Bar Or Knee Raises Or Sit-Ups 1x Burgener warm-upWorkout:Teams of 2: 200 Wall Balls 20/14 150 AbMat Sit-ups 70 Ring Rows-FOR EVERYONE 50 Strict Ring Dips INT/BEG-Other Progression or Bench Dips 40 Push...Read More
8am EnduranceRun 1 mileRest 3 Minutes Run 800×2 Rest 3 minutes betweenRun 1 mile Miles should be faster than 5k pace.. 800’s should be faster pace than first mileOR Partner endurance 20 Rounds Row 45 secondstransition time 15 secondsPartner rows 45 seconds** Idea is to race your partner for to see who gets most meters...Read More
Warm Up:3 min Run (600m)-Bike-Row THEN3 Rounds: 8 Leg Swings Each Leg 5 Empty Bar Deadlifts 5 Empty Bar Hang Power Cleans5 Empty Bar Front Squats5 Empty Bar Shoulder Press(Strict Press)Workout:Clean & Jerk 3-3-3-3-3-3 Rest as needed between sets. You will have plenty of options for this workout. Biggest thing is going to be if...Read More
Warm Up:4 min Run(800m)-Row-Bike THEN3 Rounds: 100m Run (increase speed each round) 15m High Knees 15m Butt Kicks 10 Walking LungesWorkout:Your Choice Of:4 Mile Time Trial 5k Time Trial 20 Minutes of Running/Walking–Coaches Notes–DO. NOT. SKIP. CARDIO. DAY. Some of you are reading this and without even finishing reading the whole post are already putting...Read More
Warm Up:2 Rounds:2 min Run (400m)-Bike-Row10 Single Leg RDLS7 Ring Rows 1 Empty Bar Burgener Warm-UpWorkout:3 Rounds15 Dumbbell Thrusters, 50/35 INT-35/25 BEG-25/1515 Chest-to-Bar Pull-ups Or Any Other Progression30/20 Row Calories Rest 1 Minute Between Rounds((Weight Vest Optional))–Coaches Notes–Question of the day, will you go unbroken? Okay this one too, should you go unbroken? You see...Read More
Warm Up:4 min Run(800m)-Bike-Row THEN3 Rounds: 200m Shuttle Sprint (2×100 m) 8 Jump Squats 8 Empty Bar Stiff-Legged Deadlifts8 Empty Bar Bent Over Rows 6 Death March Steps4 Broad JumpsStrength:Deadlift 15-12-9 Rest as needed between sets.Warm up to 1 working weight for the 3 sets. Each set should be done UNBROKEN, meaning no dropping from...Read More
Warm Up:2 Rounds: 50 Single Unders 10 Squat Therapy Reps10 PVC Pass Throughs 10 Sit-Ups 5 Overhead squats W/Empty Bar or PVCWorkout:WOD 1: Teams of 23 Rounds: 20 Overhead Squats 135/95 or front squats (try for 10 each) 100 Double Unders or Singles (VIDEO POSTED BELOW)5 Minutes of Rest Wod 2: teams of 2 For...Read More
REMEMBER THE GYM WILL BE CLOSED FROM REGULAR CLASSES FOR THE IN HOUSE COMPEITION. Our Gym-iversary party will be at Escape Brewing in Trinity starting at 7pm. Come help us celebrate our 6th “birthday” and getting ready for a the next amazing year to come. For those competing today make sure you check the heat...Read More
REMEMBER TOMORROW IS THE IN HOUSE COMPETITION THERE WILL BE NO ENDURANCE OR OTHER CLASSES COME CHEER ON AND HANG OUT WITH THE TH FAM WHO ARE COMPETING. TOMORROW NIGHT IS ALSO THE GYM ANNIVERSARY PARTY AT ESCAPE BREWING AT 7pm, EVERYONE IS WELCOME TO COME CELEBRATE ANOTHER YEAR OF BEING #THSTRONG Warm Up:2 Rounds:...Read More
