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
At home workoutWith a single DB 21-15-9Db strict pressBent over rowsBurpees *For the db movements that 21-15-9 with the left arm and 21-15-9 with the right arm. IF you only have barbell go a little heavierand do 21-15-9barbell strict pressBent over rowsBurpees over barbell.Read More
We are still working on getting the physical location back open. You can try this one at home if you have a machine or do this as a running workout. Sorry about not getting workouts up the past few days. We will start posting those again. Follow the private facebook group for info about outdoor...Read More
Gym is closed. here is an at home workout. let me know if you want to borrow equipment. Warm up 3 RoundsRun 20010 air squats10 push upsIf you have weights at home do 5 sets of 3 back squats at heavy weight. Wod 800m RunThen 5 rounds of15 sits ups10 lighter weight lunges/ single 50/30...Read More
The gym will be closed. Here is an at home workouts. If you are following along don’t forget to get your bench press in this week. 5 sets of 5 at 70 percentWarm up3 rounds 10 walking lunges10 push upsrun 200Strength- if you weights do either your bench if you haven’t or backsquats. 5 sets...Read More
Gym is still closed- these are at home workouts. If you want to borrow equipment let me knowWarm up4 Minutes of Machine or running then2 rounds 10 DB or barbell snatches 10 Db or barbell clean and jerksFor this workout you will need a dumbbell or a barbell and some running shoes or a machine....Read More
At home workouts only for now. We will keep some weekend park workouts going and get a few workouts going on the outside of the gym shortly. Warm up3 Rounds 5 inch worms with push up10 perfect air squats (do you have perfect squat, post it to the group page) 5 Push press (5 each...Read More
