Warm Up 30 Perfect overhead squats with pvc or empty par 25 push ups Strength Bench Press- 4 sets of 10… your 9th and 10 rep should be heavy enough that you might fail Wod- Chipper with a 20 minute cap- do in order, stagger your starts in big classes. This may or may not...Read More
Warm up- Couch stretch- 90 seconds per leg 30 over head squats with PVC and with a 1 second hold at the bottom.. perfect squats 30 pass throughs Strength Front Squat- 8,8,Light 5,5 moderately increase weight 3,3,3 Heavy heavy 1,1,1 Go for a 1 rep max Wod 14 Minutes 10 Front rack lunges in place...Read More
Warm up- Run 4×200 and 3×400 Rest 60 seconds in between Strength Clean and jerk complex-Practice this complex for 10 minutes start with an empty bar and build up to your EMOM weight 10 Minute EMOM (every minute on the minutes Two Squat Cleans plus 1 jerk Wod- 7 Rounds 7 push up 7 Pull...Read More
8am Endurance Teams of 2 Row 5000m switch every 500m This is will take about 20 minutes or Individual Wod Run 5k (5000 M is 3 miles plus on ONE of your miles run all the way to the end of Bird 9am Warm up Run 1 mile Strength- 5×10 strict dumbell presses Wod...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Warm up- Turkey Sandwich 5k practice, run 1 mile Strength- Dealift Sets of 3 again-...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Metcon Thursday?????????????? 3 wods today, no strength 1600m row warm up or 1 mile run or...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 November is here, that means its time for the 2nd Annual Bill Sheehan Turkey Sandwich...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Scary wod today! Warm Up- Find a partner and run 800m with a wall ball-...Read More
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1 Monday- Warm Up 40 Knee Grab steps 40 Squats 40 pass throughs Strength- Back Squats-Max 3...Read More
Sunday Funday- Wod is out front today. be ready to go by 10;15 30 Minute Partner Amrap Partner Sandbag run/walk to end of sidewalk 30 Kb Swings 30 Slam Balls 30 Partner Sandbag lunges 30 Air squatsRead More
