Bring a friend week is this week! Bring a friend into class with you! 20 Glute Bridges20 Hip Openers-Then-20 Air squats 500m row or ski15 Empty Bar Pause Back squat400m row or ski10 Jump Squats with empty barPause Back Squat6-5-4-3-2-1No tempo, but a full 1 second pause in the bottom is required. Start around 50%...Read More
8amLong slow cardio todayWe did this one a month agoIn any order with a partner 8x400m run (you go, i go)4000m ski, split how you want4000m row split how you want9 am warm up1:00 Front Rack Squat HoldThen10 Gymnastics Kips10 Pause Front Squats10 Calorie Machine10 Hang Squat Cleans10 Knees to Elbows 10 Calorie Machine For...Read More
NO 5am or 6am class today! Gym opens at 9am100 Single Unders1:30 Internal Shoulder Rotation Stretch75 Single Unders20 Empty Bar Good Mornings50 Single Unders10 Empty Bar Muscle Snatch 25 Double Unders Strength 4×2 Power Snatch AHAP4×2 Tempo Snatch Deadlift AHAP Drop and reset (this should be pretty heavy, heavier than your max snatch)WodAMRAP 6 Minutes9...Read More
There is one amazing class today at 8am and that’s it Today is the day. The 5th Annual Bill Sheehan Turkey Sandwich 5kMeet at the gym no later than 7:40am Race starts at 8:00 am sharpRace it AT THE GYM. Course will be clearly explained. Bring food and drinks and if you want to drink...Read More
Straight Through:20 Band Pull Aparts20 Goblet Squats, moderate weight DB or KB15 Scap Pull-ups15 Russian KBS10 Ring Rows 10 Light Sand Bag CleansAMRAP 4 MinutesMax Sets of 6 Toes to BarRest 2:00AMRAP 4 Minutes Max Sets of 3 Toes to Bar24 Rounds with a partner*6 Pull Ups2 Sandbag (or medball) Cleans 150/100lbs (over shoulder) *Working...Read More
Lat Smash 1:30/ SideT-Spine Opener on Foam roller 2:00Then3 Rounds200m Run 8 Empty Bar OHS/Snatch Balance/Power position squat snatch (on rounds 1, 2, and 3 respectively)Squat SnatchWarm Up1×3 Power Position2×3 Tempo Pull Squat Snatches, lighter than set 1 weight.then,5 reps @ 60%4 @ 65%3 @ 70%5 @ 65%4 @ 70%3 @ 75%5 @ 70%4 @...Read More
Don’t forget Thursday is the Bill Sheehan Turkey Sandwich 5kFriday there is NO 5am or 6am classes, regular classes after thatThe week after Thanksgiving is bring a friend week. Bring as many friends as you want for an entire week. There will be regular workouts as usual and beginner friendly workouts. 2:00 Hanging Shoulder Opener-Then-3...Read More
Sunday Funday- with a partner 12 Minute amrap20 Dumbbell 50/3520 Hand-Release Push-ups6 Bar muscle ups or 10 pull upsrest 5Wod 2- 8 minute AMRAP800m Run together with your wall ballin remaining time max reps wall ballsWOd 3 for time- pick weights you can move fast, this is a sprint30 Deadlifts, 275/18520 Clean & Jerks, 185/135Read More
8am- All Machines today because Thursday we will be running a 5kSprint session with proper recovery time- Partners- score is total cals. write cals down after each round because they will get cleared automatically 10 Rounds (20 minutes) Partner 1- 30 sec sprint for cals30 sec transition Partner 2- 30 sec sprint for cals30 sec...Read More
