Mobility and Activation Work2 Sets10/10 Quadruped Adductor Rock Backs:30/:30 Couch Stretch:30/:30 Pigeon PoseSpecific movement Prep3 Sets, For Quality10 Bootstrap Squats5 Tall Muscle Cleans5 Tall Power Cleans10 Back Rack Cossack Squats5 Barbell Squat JumpsWarm up to your back squat weightBack Squat10:00 EMOM3 Reps @ 70-75% of 1RMLevel 2:As prescribedLevel 1:Back Squats10:00 EMOM5 Reps @ Moderate LoadMasters...Read More
ONE MORE DAY TO GET BASEBALL TICKETS FOR THE THRESHERS GAME SATURDAY NIGHT! $17 for game, all you can eat food for 3 hours, discount beers, and fireworks after the gameToday is a handstand walk day. DON’T SKIP if you cant walk on your hands. We have plenty of options. General Prep2 Sets: For Quality12/9...Read More
GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17General Prep3:00 Cardio of choice10 Bend and Bows10 Torso Rotations10 Cat Cows (Slow and Controlled)10 Bird-Dogs10 Dead-BugsSpecific Prep3 Sets8/8 Single Leg Kettlebell RDL10 Russian Kettlebell Swings20...Read More
GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17 Mobility and Body Heat500 m row:30 Down Dog Calf Gas Pedals:30/:30 Scorpion Stretch:30/:30 Samson Lunge StretchGeneral Prep3 Sets: For Quality:30 Jump Rope8 False Grip Ring...Read More
GET YOUR TICKETS TO THE THRESHERS BASEBALL GAME AT THE GYM! Game is Saturday night, baseball, all the food you can eat, cheap beer and a fireworks show for $17Mondays workout is below, but here is your week in review.Monday: Snatch Pull + Hang Power Snatch + 2 Squat Snatch – Barbell mechanics and heavy...Read More
Keep it simple today. Two longer challenging partner workouts. 16-Min AMRAP (split reps as needed):30 Calorie Row20 Toes-to-Bar10 Clean & Jerks (185/135)Workout 2 18 Minute Amrap, you go, I go- one partner finished one full round then the other goes200m Run8 Deadlifts 225/1556 Burpees over bar 1 Rope ClimbRead More
8am Teams of 335 Minute Amrap60 Cal Row60 Cal Ski1200M run (200m intervals, rotate through team until each person has run twice)****Between each movement do 30 burpees 9am1:30 Row–2 Sets5/5 Single Arm Dumbbell Deadlifts10 Alternating Single Arm Dumbbell Swings10 Russian Twists10 second Hollow Hold5/5 Pendulum Lunges Conditioning:4 Rounds for Time500m Row100ft (30m) Dual Dumbbell Walking...Read More
3 Sets: For Quality200m Run5/5 World’s Greatest Stretch8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Right)8 Single Arm Dumbbell Press + 50ft (15m) Single Arm Overhead Carry (Left)5 Up Downs:20 second Nose to Wall Handstand HoldstrengthPush Press10:00 EMOM3 Reps @ 65-70% of 1RMLevel 2:As prescribedLevel 1:Push Press10:00 EMOM5 Reps @ Moderate...Read More
Mobility + Body Heat20/20 Lateral and Medial Line Hops10 Alternating Scorpions10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)10 Alternating Active Pigeon StretchGeneral Prep2 Sets20 Double Unders or 35 Single Unders5 Hang Muscle Snatch5 Hang Power Snatch8 Bar Kip Swings4 jumping pull ups with controlled eccentric Build to Working Loads on the...Read More
