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1/6/2017

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Warm Up:

10 min:

  • Straight arm tricep openers
  • 8 side step Ups/side
  • 10 Eccentric ankle dorsiflexion/side

Strength

  • Pause Front Squat 4×3 – Pause 3 sec in bottom
  • Pause Push Press – Pause 3 sec in bottom of dip & 3 sec w/ bar overhead
  • 1 arm row 3×10/arm w/ 1 sec pause

Conditioning:

For time:

  • 30 Cal Row
  • 20 Thrusters 95/65
  • 10 Bar Facing Burpees

1/5/2017

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Warm Up

Cornhole w/ penalty – Split into 2 teams.  Each person on each team gets 4 attempts.

Points = burpees for entire team.

Making it in the hole = 0 burpees for entire team/3 points

On the board = 1 burpee for entire team/1 point

Missing board = 2 Burpees for entire team/0 points

The 2 teams are also competing for overall points at the end of the game.

W.O.D.

2 sets – 1 min ON/OFF:

  • Rope Pull
  • Row
  • Farmer Carry
  • Row
  • Push Sled – light
  • Row
  • Alt. DB Snatch

1/4/2017

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Warm Up:

10 min:

  • 1 Arm OH Carry
  • 10 Goblet Kossack Squats
  • 15 Box Hamstring Curls

Strength:

  • Pause RDL 4×3 – Pause 3 sec in bottom w/ bar off ground
  • Pause Bench Press 4×3 – Pause 3 sec w/ bar @ chest
  • Ring Rows 3×8-10 w/ 3 sec pause @ chest

Conditioning:

10 min AMRAP:

  • 10 DB Burpee Step Ups
  • 10 Chest to Bar Pull Ups
  • 50 Double Unders

1/2/2017

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Note: Today is the start of our New Year, New You Challenge.  So, get in your $50 and sign up for the body composition or performance group and share your goals with a coach.  Let’s start the New Year off right!

Warm Up: 

10 min:

  • 8 Bulgarian Split Squat Rock Backs/Leg
  • 10 Seated DB External Rotations/arm
  • Heavy 1 Arm Farmer Carry

Strength:

  • Pause Back Squat 4×3 – Pause 3 sec in bottom
  • Weighted Pull Ups 4 x Max Reps w/ 3 sec Hold at Top
  • DB Press 3 x Max Reps – Pause 3 sec @ lockout

Conditioning:

3RFT:

  • 10 Renegade Rows (Scale is 10 Push ups + 10 Ring Rows)
  • 20 DB Reverse Lunges

12/30/2016

By: 0

Warm Up:

10 min:

  • Accumulate 2 min in Bottom of Air Squat
  • 1 Arm Overhead Carry As Heavy As Possible
  • Tricep Openers (Only w/ straight arms)
  • 15 Box Hamstring Curls

Strength:

  • Pause Front Squats 3×5 – Pause 3 sec in Bottom
  • Pause Push Press 3×5 – Pause 3 sec in Bottom of Dip and Overhead

Conditioning:

“Fran”

21-15-9

  • Thrusters 95/65
  • Pull Ups