Warm Up:2 Rounds:2 min Run (400m)-Bike-Row10 Single Leg RDLS7 Ring Rows 1 Empty Bar Burgener Warm-UpWorkout:3 Rounds15 Dumbbell Thrusters, 50/35 INT-35/25 BEG-25/1515 Chest-to-Bar Pull-ups Or Any Other Progression30/20 Row Calories Rest 1 Minute Between Rounds((Weight Vest Optional))–Coaches Notes–Question of the day, will you go unbroken? Okay this one too, should you go unbroken? You see...Read More
Warm Up:4 min Run(800m)-Bike-Row THEN3 Rounds: 200m Shuttle Sprint (2×100 m) 8 Jump Squats 8 Empty Bar Stiff-Legged Deadlifts8 Empty Bar Bent Over Rows 6 Death March Steps4 Broad JumpsStrength:Deadlift 15-12-9 Rest as needed between sets.Warm up to 1 working weight for the 3 sets. Each set should be done UNBROKEN, meaning no dropping from...Read More
Warm Up:2 Rounds: 50 Single Unders 10 Squat Therapy Reps10 PVC Pass Throughs 10 Sit-Ups 5 Overhead squats W/Empty Bar or PVCWorkout:WOD 1: Teams of 23 Rounds: 20 Overhead Squats 135/95 or front squats (try for 10 each) 100 Double Unders or Singles (VIDEO POSTED BELOW)5 Minutes of Rest Wod 2: teams of 2 For...Read More
REMEMBER THE GYM WILL BE CLOSED FROM REGULAR CLASSES FOR THE IN HOUSE COMPEITION. Our Gym-iversary party will be at Escape Brewing in Trinity starting at 7pm. Come help us celebrate our 6th “birthday” and getting ready for a the next amazing year to come. For those competing today make sure you check the heat...Read More
REMEMBER TOMORROW IS THE IN HOUSE COMPETITION THERE WILL BE NO ENDURANCE OR OTHER CLASSES COME CHEER ON AND HANG OUT WITH THE TH FAM WHO ARE COMPETING. TOMORROW NIGHT IS ALSO THE GYM ANNIVERSARY PARTY AT ESCAPE BREWING AT 7pm, EVERYONE IS WELCOME TO COME CELEBRATE ANOTHER YEAR OF BEING #THSTRONG Warm Up:2 Rounds:...Read More
2 Rounds: 10 Jumping Air Squats 3 Turkish get-up Right Arm 3 Turkish get-up Light Arm Strength Bench Press 5 sets of 5 at around 80 percentIn between sets of bench do 1 set til failure of alternating DB curls. Pick a weight where you can get between 12 to 20 per arm, per roundWorkout:5...Read More
IT’S ALMOST TIME FOR THAT IN HOUSE COMPETETION WE HOPE YOU AND YOUR PARTNER ARE READY!! Warm Up:4 Min Run(800m)-Bike-RowTHEN2 Rounds: 25m of High Knees 10 Leg Swings Each Leg 25m of Butt Kicks 10 Squat Therapy Reps 8 Good Mornings4 Broad JumpsWorkout:20 Back Squats 225/155 INT-205/135 BEG-185/105(VIDEO POSTED BELOW)2 Mile Run INT-1 Mile BEG-800m20...Read More
Warm Up:2 rounds not for time of: 50 Double Unders or Singles10 Empty Bar Good Mornings1x Burgener Warm-Up with Empty Bar (VIDEO POSTED BELOW)Workout: *if you need that dose of cardio after this, another workout is listed at the bottom30 Min EMOM1 Power Snatch –Coaches Notes–We recently went through this set up but with a...Read More
****REMEMBER ****Saturday is our Inner-Gym Competetion AND Gym-iversary Celebration at Escape Brewing at 7pm There is more information on the Facebook Pages Warm Up:2 Rounds: 2 mins Run(400m)-Bike-Row10 Empty Bar Good Mornings1x Burgener warm-upStrength:Front Squat 2-3-5-10-2-3-5-10 Use the same weight for each set. Rest as needed between sets.–Coaches Notes:–If you are comfortable and mobility permitting...Read More
