General Prep:3 Sets: For Quality:30 Jump Rope6 Inchworm Push-Ups10 Deep Lunge Mountain Climbers:15 Dead-Hang + :15 Active Hang10 Ring Rowsstrength/skill Weighted Pull-UpsEvery 2:00 x 5 Sets3 Reps for Max LoadLevel 2:5-7 Banded Strict Pull-Ups @ 31×1 TempoLevel 1:3 Eccentric Pull-Ups with Slow NegativeMasters 55+:As prescribedWorkout “Trinity” Every 3:00 x 5 Sets50 Double Unders15 Dumbbell Bench...Read More
Preview for the week. Mondays workout belowMonday: Clean & Jerk Complex – Full barbell path development to a max for the dayTuesday: Weighted Pull-Ups – Max strength in gymnastics pullingThursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength TestConditioning Focus:Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine...Read More
Barbell Beatdown PracticeWod 15 rounds for time, 12 minute cap14 snatches12 synchro burpees over bar10 ring muscle ups or 20 pull ups or 20 ring rowsWod 212 minutes amrap24 cal row12 single arm thrusters 50 foot handstand walk or 50 foot oh walking lunchwod 312 Minute Emom1 clean each partner, add weight each round.Read More
Baseball game tonight!! Dont miss it 8amMinnesota Mike is writing the workout. 9amWarm-Up:8:00 For Quality1:00 Cardio Choice10/10 Leg Swings20 Plank Shoulder Taps20 Glute Bridges15 Hollow Rocks Conditioning:5 SetsStation 1:3:00 AMRAP400m Run-Max Calorie Echo Bike -Rest :45 – Station 2:3:00 AMRAP500/450m Ski Erg-Max Burpee Pull-Ups -Rest :45 – Primary Objective: Consistency across all sets at each...Read More
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
