W.O.D. Partner or Solo Options Every 6 min for 2 sets each: 400-1200m Run 5 min AMRAP: 5 Pull ups 10 Push ups 15 Squats If partner, run together & alternate rounds on Cindy Scale distance as needed
2022 05 24
Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curls 10 Single Leg RDL/Leg 8 Side Step Ups/Leg @30X1 Strength: Deadlift - Build to a Heavy set of 5 RDL 2x10 @30X1 Conditioning: 3 sets - 2 min ON/OFF: 15/10 Cal Row 15 Russian Kettlebell Swings Step Ups…
2022 05 23
Warm up: Band Shoulder Series then 2 rounds: 30 sec Close Grip Bar Hang 10 DF Cuban Press 15 Rocking Hip Flexor Mob/side 5 Bent Over Med Ball Slam Strength: Bench Press x 2.2.1 @30X1 - Build to a heavy set, Barbell/Ring Push ups 2x8-15 - add elevation/weight/band if needed…
2022 05 22
2022 05 20
Warm Up: 2 rounds: 10 Cossacks + 10 Pause Goblet Squats 5 Yoga Push ups + Spiderman Lunge w/ Rotation 90 sec Rolling Plank Strength: Front Squat complex (3 Pause Front Squats + 2 x 1 1/4 Front Squats + 1 Front Squat) - build to a heavy set 2…
2022 05 19
Warm Up: 10 PVC Pass Throughs + 30 sec Archer/side then 2 rounds: 10 Cuban Press 15 Face Pulls + 15 Band Pull Aparts 1 Arm Overhead Carry Strength: Seated Strict Press - Build to a heavy set of 6, 1 Arm Press 1x12/arm 3 sets: 8 Pause Ring Rows…
2022 05 18
W.O.D. Partner or Solo Options For Time: 800m Run then 10 rounds: 5 Pull ups 10 Push ups 15 Air Squats then 800m Run If partner - split reps/distance
2022 05 17
Warm Up: 10 Nerve Floss/side then 2 rounds: 15 Seated Leg Curls 10 Single Leg RDL/Leg 8 Split squat rock backs/side Strength: Deadlift - Build to a heavy set of 6 RDL 1x12 @30X1 Conditioning: Partner WOD 5 min AMRAP: 8 Bulgarian Split Squats/Leg 40 Double Unders rest 3 min…
2022 05 16
Warm up Band Shoulder Series then 2 rounds: 10 DF Cuban Press 30 sec Close Grip Bar Hang 15 Rocking Hip Flexor Mob/side 5 Bent Over Med Ball Slam Strength: Bench Press cluster set x 3.2.1 @30X1 - build to a heavy set, then Barbell/Ring Push ups 1x8-12 - add…
2022 05 15
5/14/2022 – The Gym is Closed Today
There will be no class today. We are in Bozeman for a competition!
2022 05 13