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11/28/2018

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Warm up – 10 min: 

  • 10 Nerve Floss/side
  • Band Series + Good Morning
  • 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
  • 60 sec Close Grip Bar Hang

Strength: 

  • Deadlift 3×10
  • Bench Press 3×10
  • Ring Rows 3×10

Partner WOD – 10 min AMRAP; 

  • 10 Dips/Bench Dips/Hand Release Push ups
  • 20 Alternating DB Snatch
  • 50 ft. 1 Arm Overhead Walking Lunge/Goblet Walking Lunge

11/26/2018

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Warm up – 10 min: 

  • 8 Side Step Ups/Leg @40X1
  • Tricep Openers
  • Band Shoulder Series
  • 10 Powell Raise/arm @30X1

Strength: 

  • Back Squat 3×10
  • Seated DB Press

Conditioning: 

Partner WOD – Alternate every movement:

10-9-8-7-6-5-4-3-2-1

  • Strict Pull Ups
  • Push ups (Double reps if needed)
  • Cals on a Machine

11/24/2018 – The Gym is Closed Today

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The Gym is closed today.  See you Monday!  Have a great weekend!

Here are some ideas for a workout you can do at home 🙂

Body weight: 

A) Set the clock for 60 seconds and see how many burpees you can do in that time at a smooth steady pace.

B) Then, every 2 minutes for 5 sets (10 minutes total), perform that number of burpees that you got in part A

Body weight + Jump Rope: 

10 min AMRAP:

  • 10 Push ups
  • 20 Body weight Lunges
  • 30 Double Unders

11/21/2018

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Warm Up – 10 min: 

  • 10 Powell Raise/arm @30X1
  • 10 Nerve Floss/side
  • 20-30 sec Bottom of Dip Hold + 30 sec Archer stretch/side
  • 8 Split Squat Rock Backs/side

Screen: 

Toe Touch

Split squat rock back

Strength: 

  • DB RDL 3×10
  • Bench Press 10,8,6
  • 1 Arm Row 3×10/arm

Conditioning: 

Team of 3 WOD – 3 sets each:

  1. 10 Sandbag Cleans + 5-10 Dips or 10 DB Neutral Grip Bench Press
  2. 1-2 Rope Climbs or Rope Pull or 100m Ski + 50 ft. DB Front Rack Walking Lunge

Perform all 3 sets of one station before switching

11/20/2018

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Skill: 

Strict Ring Muscle Up

If you don’t have 3 strict pull ups, perform

3 sets:

  • Ring Support/Ring Plank x 30 sec
  • Feet Assisted Muscle Up Transition
  • Hollow Band Pull Down x 15
  • Ring Thing

If you do have 3 strict pull ups, but not muscle ups, perform

  • 10 Ring Muscle Up Negatives

If you do have strict ring muscle ups, practice kipping ring muscle ups

Conditioning: 

Partner WOD – 20 min AMRAP:

  • 15/12 Cals on Machine
  • 12/9 Push ups
  • 9 Toes to Bar/Hanging Knee Raises

Alternate every round

11/19/2018

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Warm up- 10 min: 

  • 8 Side Step Ups/Leg @40X1
  • 20 Band Pull Aparts + 20 Straight Arm Band Pull Downs
  • 15 Rocking Hip Flexor Mob/side
  • 60 sec Close Grip Bar Hang

Screen: 

Heel to Butt

Strength: 

Back Squat 10,8,6 (all sets should be challenging and weight should increase from set to set)

Conditioning: 

Partner WOD – I go, You go:

3 sets each:

  • 10 DB Hang Clean & Jerks
  • 10 Strict Chin ups/Ring Rows
  • 5 Reverse Lunge + Step Ups/Leg