You guessed it! Session 10 of squats and milk.. This is where it becomes a mind game. This is where everyone thought they were going to start missing last time. A majority of you did not miss last time, a majority made it to the end. Your mind can be your best friend or your...Read More
Warm up- 800m Run 40 Pass throughs 90 seconds each arm in a band Accumulate 1 minute of hanging from the bar Review Points of performance of the push press Complete 25 reps of the push press with and empty bar! Push press 3-3-3-3-3-3-3 reps Scroll for scaling options. Post loads to comments. Compare to...Read More
Does this look familiar? We did this exactly a week ago. exact same workout. Were you on the struggle bus last time? Do you need to rest a little more before you jump back on your rower so you can hit your times? We’re you struggling with DU? Plan you attack on this workout! Warm...Read More
All Strength day with optional conditioning piece at the end Session 9 of squats and milk. Time to assess how are you doing and assess the group as whole. how many people are missing? How many people are flying through this? did you start at the right weight… should we go all 18 sessions…. I...Read More
Sunday Funday- Partners- Split work however you want 8 Minute Amrap 1000 M Row 15 Bar facing burpee Max Front squats with remaining time 95/65 Score is front squats 4 Minutes Rest 8 minute amrap 50/30 cal bike 15 bar facing burpees Max Front squats with remaining time 135/95 4 Minute rest 8 minute Amrap...Read More
No Classes Today. Intergym Competition from 9am to 11am. Be here at promptly at 8:30 if you are competing. If you are not competing come out and cheer your gym friends and or help judge. 7pm!!!!!!!!! 5th Anniversary At Escape Brewing. SHOW UP, HAVE FUN We are going to make it rain free drink tickets!Read More
Session 8 (or 9?) of squats and milk. Warm up. 30 over head squat therapy squats against the rack> 2 sets of 10 empty bar backsquats 2 or 3 sets of 5 to 7 reps to build to you 20 rep weight. Put your 20 rep weight on and go for it Wod- Hero Wod...Read More
All Strength Day *Optional sled push, run wod at the end to get that cardio if you want it. Warm up- Run 800M 30 Ohs with pvc 20 Snatch balance with Pvc 10 Hang squat snatch NOW grab and empty bar- Coach will go over each movement then we will perform 20 of each with...Read More
Warm Up 3 Rounds 10 cal row 20 Double unders or attempts Grab a bar- Quick review of the clean 0-1 Minute 10 power position power cleans 1-2 Minutes 10 Hang Position power clean 2-3 Minutes 10 from the shin power cleans Strength- Take 5 Minutes to build up to your working weight for the...Read More
