Workout of the Day A. Floor Press Set 1 – x 5 reps @ 80% of 1-RM Set 2 – x 3 reps @ 85% of 1-RM Set 3 – x 3 reps @ 90% of 1-RM Set 4…
2013 01 03
Workout of the Day A. Five sets of: Back Squat x 4-6 reps @ 30X1 Rest 3 minutes between sets and use that time to work shoulder mobility B. In teams of three, alternating complete rounds, complete four rounds each for time of: 135/95 lbs Thrusters x 5…
2013 01 02
1 January 2013 – HAPPY NEW YEAR
Workout of the Day A. Take 10-12 minutes to practice three gymnastics skills of your choice. Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups,…
2013 01 01
1 January 2013 – STRENGTH – Bench 3’s
STRENGTH Workout of the Day ***Come in at any point today to get the strength workout done. Gym hours today are 10:00am - 330pm with an open gym schedule of 1230pm-330pm MAIN EVENT: 1A) Bench Press (3's week) [All numbers are based off of 90%…
2013 01 01
Workout of the Day A. In 18-20 minutes, work up to a 1-RM Power Clean Suggested loading pattern: 50% of 1-RM x 3 reps 65 % of 1-RM x 2 reps 75% of 1-RM x 2 reps 85% of 1-RM x 1 rep 90% of 1-RM x 1 rep…
2012 12 31
2012 12 30
29 December 2012 – STRENGTH – Squat 3’s
Strength Workout of the Day MAIN EVENT: 1) Squat (3's week) ***PLEASE HAVE YOUR WEIGHTS FIGURED OUT BEFORE CLASS [All numbers are based off of…
2012 12 29
Workout of the Day “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is…
2012 12 29
Workout of the Day Five sets of: Deadlift x 4-6 reps @ 21X1 Rest 90 seconds Push-Ups x Max Reps in 60 seconds Rest 90 seconds Alternating Reverse Lunges…
2012 12 28
Workout of the Day A. In six attempts or less, find your 1-RM Weighted Pull-Up Rest at least 2-3 minutes between attempts,…
2012 12 27