DON’T FORGET THE STARKEY MARKET WORKOUT WITH COACH HEATHER TOMORROW AT 8am-9am AT STARKEY MARKET!! We will bring everything you just have to show up and be ready to work 8 am Endurance:Coaches choice for a warm up, we are going to warm up really well for sprints, so nobody pulls a hammy. Workout:GOING EVERY...Read More
OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More
You’ll have two options for today. If you are registered for the open you may want to do Option 2 to save your hands in case bar work shows up in the open.Warm Up: 2 rounds 1 min of single unders for everyone10 squats (squat therapy style) 10 ring rows 1x Burgener warm-up with empty...Read More
All Weightlifting TodayWarm Up: 5 mins Run-Bike-Row THEN3 Rounds:5 good mornings5 Deadlifts with empty barbell 5 Hang power cleans5 Front squats5 Shoulder pressTake 20 minutes to build up to the weight you are going to use for the heavy singles below.If you are not comfortable attempting heavy singles do moderately heavy sets of 3 and...Read More
Warm up-3 rounds200M run10 deadlifts with an empty bar10 Walking lunges with your bar10 good mornings with your barThese 45 toes to bar will seem like nothing compared to the open. You will have 10 mintues to build up to your working weight for the deadliftWorkout:1 Mile Run BUY IN THEN 21-15-9 Deadlifts 225/185 INT-185/155...Read More
FOR THOSE REGISTERED IN THE OPEN DON’T FORGET TO SUBMIT YOUR SCORES TODAY!! THE EARLIER THE BETTER, DO NOT WAIT UNTIL THE LAST MINUTE.Warm Up:Bike or Row for 3 Minutes 12 min EMOM30 Seconds On 30 Second Off-Heel Touches-Hollow Rocks-Plank Reaches-No Stand Burpees Workout:6 rounds10 Bar Facing Burpees10 Push Press 95/65 INT-75/45 BEG-45/3510 Bar Facing...Read More
Warm Up:3 Rounds10 PVC Pass Through7 PVC Snatch High Pulls6 PVC Back Squats5 PVC Good Mornings Workout: Partner Workout3 Rounds 40 Deadlifts 185/155 INT-165/135 BEG-135/11530 V-ups14 Bar Muscle-ups(Any Progression) INT-7 Chest to Bar+ Ring Dip (Pull Up-Dip) BEG-Ring Row+Bench Dip–COACHES NOTES: Teams working efficiently at the RX weight and movements should get this done around...Read More
8am Endurance: Looks like it might be storming. If it is we will do the rower workout that was up last week. Row 5.. Every 2 minutes starting at 2:00 perform 15 air squats and 15 sit ups. If its not we are testing our mile times. 9am Mobility 10 am Workout:15-12-9 Hang Power Cleans...Read More
OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More
Warm Up:Group Dynamic Warm UpHigh KicksToe TouchesAir Squats w/Side LungeHigh KneesButt KicksArm Circles/Swings 7 Rounds 1 Minute Max Bike Calories Rest 3 minsDON’T YOU WORRY WE WILL TIME IT ALL OUT SO EVERYONE CAN HAVE A BIKE FOR THE WORKOUT!!Suggested scores! Super fitness robot time / rounds: 25 calories per min for all the rounds....Read More
