Warm up 2 rounds1 Minute Machine10 spider man lunges1 barbells complex *see below5 burpees over your bar focusing on efficiency and technique (*barbell complex is 3 tall muscle cleans, 3 front squats, 3 power position squat cleans)Strength Every 2:00 minutes, 5 Sets3 Position CleanHigh Hang + Hang + Floor*Can drop the bar after the hangWod...Read More
Gymnastics Skill / Stamina DevelopmentBar muscle up or pull up and dip skill/strength development Option 1 – Bar muscle ups4 minute EMOM4 repsRest 2:00 minutes4 minute EMOM3 repsRest 2:00 minutes4 minute EMOM2 reps_____________________Option 2 pull ups dips3 sets of a 4 minutes emom3 or 4 Pull-Ups + 3 or 4 Ring DipsRest 2:00 minutes between...Read More
All regular classes today 5am, 6am, 9am, 10am 4,5,6pmWarm up3 Sets, For Quality1:00 minute Cardio Choice15 Banded Good Mornings or empty bar8 Walking Inchworms8 Empty Bar deadlifts 1:00 Different cardioWod- Conditioning day after a holiday feastEvery 5:00 for 30 minutesAlternate stationsThat means you will be at each station 3 times. that will be 60 deadlifts....Read More
YES WE ARE OPEN AT 1017 GUNN HIGHWAY! I’m not posting the warm up today or detailed skill work but we are doing both. scaling options posted at the gymSkill workToes to bar progressions Wod For Time60 Double Unders30/21 Calorie Echo Bike15 Toe to Bar40 Double Unders20/14 Calorie Echo Bike15 Toe to Bar20 Double Unders10/7...Read More
Gym is temporarily closed. Try this workout at home. If you need to borrow some equipment let us know. Warm up with 3 sets of 10 push ups10 squats with a 1 second hold at the bottom10 sit ups200m run wod for time 80 Air Squats 50 sit ups 40 Push-Ups 800 meter Run 40...Read More
Still temporarily closed. Watch the facebook page this week for updates about the gym. Here’s a fun one you can do at home with a db or barbells. Be sure to warm up with a run and some db or barbell snatches at a light weight5 Rounds for time20 Alternating Db snatches OR 10 barbell...Read More
At home workoutWarm up-warm up3 roundsrun 1 minute (30 seconds out, 30 seconds back)10 push ups10 sit ups Strength if you have a barbell at home5 sets of 4 front squats at about 75 percent Wod-5 roundsIn 2 minutes perfrom-20 kb swings or 20 db hang clean and press (10 each arm)-then in the remainder...Read More
Gym is closed this week. try this at home workout Amrap 7 minutes 12 single arm db thrusters (5 each side)12 sit upsRest 57 minute amrap12 single arm db snatches12 push upsRead More
At home workout to try. Gym is closed this week. Complete as many rounds as possible in 23 minutes: 16 shuttle runs (each 25-ft length is 1 rep)9 bar-facing burpees3 power cleans 125 lb 185 lb*ScalingScale weightIf you have only dbs do db power cleans. If you have only a single db do 3 or...Read More
