2 Rounds: 10 Jumping Air Squats 3 Turkish get-up Right Arm 3 Turkish get-up Light Arm Strength Bench Press 5 sets of 5 at around 80 percentIn between sets of bench do 1 set til failure of alternating DB curls. Pick a weight where you can get between 12 to 20 per arm, per roundWorkout:5...Read More
IT’S ALMOST TIME FOR THAT IN HOUSE COMPETETION WE HOPE YOU AND YOUR PARTNER ARE READY!! Warm Up:4 Min Run(800m)-Bike-RowTHEN2 Rounds: 25m of High Knees 10 Leg Swings Each Leg 25m of Butt Kicks 10 Squat Therapy Reps 8 Good Mornings4 Broad JumpsWorkout:20 Back Squats 225/155 INT-205/135 BEG-185/105(VIDEO POSTED BELOW)2 Mile Run INT-1 Mile BEG-800m20...Read More
Warm Up:2 rounds not for time of: 50 Double Unders or Singles10 Empty Bar Good Mornings1x Burgener Warm-Up with Empty Bar (VIDEO POSTED BELOW)Workout: *if you need that dose of cardio after this, another workout is listed at the bottom30 Min EMOM1 Power Snatch –Coaches Notes–We recently went through this set up but with a...Read More
****REMEMBER ****Saturday is our Inner-Gym Competetion AND Gym-iversary Celebration at Escape Brewing at 7pm There is more information on the Facebook Pages Warm Up:2 Rounds: 2 mins Run(400m)-Bike-Row10 Empty Bar Good Mornings1x Burgener warm-upStrength:Front Squat 2-3-5-10-2-3-5-10 Use the same weight for each set. Rest as needed between sets.–Coaches Notes:–If you are comfortable and mobility permitting...Read More
Time to work off that TurkeyPartner Wod Chipper, can be done in any order but you must finish one movement before you move to another. choose your game plan wisely for what order you are doing this in.. try to alternate a pushing movement with a pulling movement 40 Minute cap100 rower cal100 bike cals1000m...Read More
8am Endurance: 2 options** if you can not run, we have subs for that. don’t avoid this workout if you are currently unable to run. Option 1Run 1 hour straight.. whatttttt?? don’t worry we can scale by time starting with 20 minutes of run/walk for beginners. 20 to easy try 30… or 40.. or 50.....Read More
Warm Up:4 Rounds: 1 min Run(200m)-Bike-Row5 Air Squats 5 Ring Rows 5 Hollow Rocks or 30 sec Hollow Hold1 Turkish get-up, right arm 1 Turkish get-up, left armWorkout:“Barbara” **you can do this as partner wod or solo. IF you are going solo SWITCH THE PULL UPS TO 10 PER ROUND5 Rounds Each For Time: 20...Read More
Meet at the Suncoast Trail Parking Lot at 7:40am to join us for the 4th Annual Bill Sheehan Turkey Sandwich 5k. The run will start at 8amThe gym will be closed for the dayEnjoy the day with your family and loved ones and give thanks for another wonderful year and all that has been in...Read More
**REMEMBER THE GYM WILL BE CLOSED ****TOMORROW FOR THANKSGIVING**EVERYONE IS WELCOME TO JOIN IN ON THE TURKEY SANDWICH 5K AT THE SUNCOAST TRAIL STARTING T 8AM. MEET AT THE TRAIL ENTRANCE AT SR54 AND THE SUNCOAST AT 7:40AM TO WARM UP AND GO OVER THE COURSE OF THE RUN Warm Up:2 Rounds: 3 min Run(600m)-Bike-Row...Read More
Warm Up:4min Run(800m)-Bike-RowTHEN3 Rounds: 50 Single Unders 8 Stiff Legged Deadlifts W/Empty Bar8 Bent Over Rows W/Empty Bar6 Box Step-Ups6 Sit Ups . Workout:“Christine” 3 Rounds: 500m Row12 Deadlifts RX-Bodyweight INT-1/2 BW BEG-1/4 BW21 Box Jumps 24/20–Coaches Notes–If this is your first time going through this benchmark try to aim for staying under 15 minutes. If...Read More
