Teams of 2- split how you wantWorkout 1- 14 Minute Amrap25/20 Cal Bike5 Rope climbs60 Wall balls 25/20 cal bike5 Rope climbs60 Db snatch25/20 cal bike5 Rope climbs60 Toes to barCan you make it through a round?Wod 2- Pull Push Pull Push12 Minutes – split how you wantRow 30/26 cals25 Bench (will figure weight for...Read More
8amLittle different today. equal reps machine and inbetween machines35 Minute Amrap. teams of 3, split how you want50/45 Cal Bike50 sandbags over shoulder 50 Cal ski 50 burpees50 cal row50 weighted box step overs with 1 db 9amwarm up 7:00, For Quality1:00 Cardio Choice20 Lateral Line Hops10 Alternating Reverse Lunges5 Inchworm Push-Ups For Time 30ish...Read More
NO 5am or 6am classesFIRST CLASS IT AT 9am. then 4pm 5pmDON’T SKIP because it says “overhead squats” below” Front squats are an option. :45/:45 Couch Stretch12/12 Bird Dog from Crawling -then- For Quality12:00 EMOMMinute 1 – :45 second Cardio ChoiceMinute 2 – 12 Banded Snatch Grip PressMinute 3 – 10 Bar Kip Swings +...Read More
Bill Sheehan Turkey Sandwich 5k. Race starts at the gym at 8:00 sharp. be there no later than 7:40am!!! We will go over the race route at 7:45am. See you tomorrow!Read More
We are in a transition week. PRVN will be throwing in a couple benchmark tests. There were a lot of max lifts last, you will just one this week which was yesterday. :45/:45 Seated Figure Four Stretch12/12 Twisted Cross24 Scap Push Ups -then-For Quality10:00 AMRAP:30 second Row20 Bear Plank Shoulder Taps10 Deep Lunge Mountain Climbers50ft...Read More
Warm-Up 1:00 Puppy Dog Pose15 Prone Swimmers2 x 5/5 Kettlebell Windmill Then..9:00 minutes, For Quality12 Alternating Cossack Squats9 Russian Kettlebell Swings, Moderate6/6 Single Arm Ring Rows3/3 Pistol Box Step-DownsGymnastics skillsBar Muscle ups or pull up progressionsWod“An Old Wooden Ship”Every 10:00 x 2 Sets3 Rounds6/6 Single Arm Overhead Lunges16 American Kettlebell Swings6 Bar Muscle UpsKettlebell: (53/35lb,...Read More
Wod 1- =14 minutes amrap20 Handstand Push ups4 rope climbs200 M run together14 Bar muscle upsWod 216 Minutes EMOM- alternating minutes- partner 1 does the complex on minute 1, partner 2 does it on minute 24 Power Cleans 185/1353 Front Squats 185/952 Shoulder to overhead 185/135Wod 314 Minutes amrap split how you want 40 Cal...Read More
8am-Its been a minute so why not do some sandbag burpees box overs?35 Minutes amrapteams of 4Partner 1-Run 400Partner 2-skiPartner 3-rowPartner 4-burpee sandbag box overs*switch when the runner gets back9am- “Forrest” 3 Rounds 400m Run 40 Air Squats -Rest 3:00- 3 Rounds 400m Run 30 American Kettlebell Swings (53/35lb, 24/16kg) -Rest 3:00- 3 Rounds for Time 400m Run 20 weighted Box...Read More
Regular Classes in the morningOPEN GYM 4 to 5pmGainz-Giving 6pm to ?Come out and enjoy some workout and/or foodWarm-UpBody Flow Warm-Up20 seconds, Each Movement-Alternating Arm Swings-Back Slaps-Wrist Circles-Trunk Rotations-Hip Circles-Bow and Bend-Down Dog Toe Touches-Quarter Squat Reactive Jumps — 2 Sets, For Quality 3 Hang Snatch High Pull3 Hang Muscle Snatch3 Overhead Squat3 Snatch Balance3...Read More
