Fitness A. DL 3×5 @70-77%, rest 2 mins B. 20 Min EMOM: odd: 3-5 box jumps (30+/24+) even: 3-12 K2E (or knee raises) C. Plank Holds 2×75 sec Performance A. DL 5×3 @75% B. 20 Min EMOM: odd: K2E (3-12) even: 3-5 box jumps (40″+/30″+) C. 3×50 Flutter Kicks (make sure the small […]
Fitness A. Front Squat 5×3 @tempo x3x6 -build from last week B. 3 Rounds: 20 Wall Ball Shots 10 Pulls 20 Push Ups 10 Pulls 40 Squats –rest 3 mins– *22 min cap Performance A. Front Squat 6×3 @x7x(10) *increase from last week *If you were not here on Wednesday, you […]
Fitness A. Every 4 minutes x6 (Offset group begins at (2,6,10,14,18,22): Run 200m 4 Cals AB 40 Dus/100 singles *goal is to have 1-2 minutes of rest. *Groups will be no larger than 5. Performance A. 2 RoundsFor Time: Run 800m Row 1000m 100 DUs *24 min cap Pull Up […]
Fitness A. Power Clean 3.1.3.1.3, rest 90 secs B. Push Press 5×5, rest 60 C. 8 Min AMRAP: 2 C&J (135/95) 2 T2B D. SL KB DL 3×10/leg Performance A1. Power Clean 5.4.3.2.1, rest 60 secs A2. DB PP 5×4-5/arm, rest 90 secs B. 8 Min Ladder: 1 C&J (155/105) […]
News and Notes: 1. Congrats to all of the ladies (13 total) who competed this weekend. They were: Melissa, Christian, Samara, Lori, Michelle, Michele, Jess, Cait, Sarah, Nikki, Tanja, Jenna, and Britt. You all should be proud of what you accomplished. I hope that gave some of you the confidence to compete again down the […]
The 2nd challenge will be to read one fitness related article everyday. This can range from a 2-3 page article to a 15 page in-depth, more scientific/scholarly study. We want EVERYONE to gain knowledge in our gym, not just our trainers/coaches. This, like the hydrotherapy, is based 100% on your honesty. If you discover a […]
Get in early and mobilize for the testing we will be doing today. Fitness folks, you have the option of the 1k or 2k row. Remember, Beers and Brats tonight after the 6pm class. Come early if you’re willing to help set up! Fitness A. Pull Ups 5×5, rest 60 B. DB PP […]
Fitness A. DL 5×5 *Start at 60% and increase as you are able. B. For Time: 50 Walking Lunges (single count) 40 burpees 30 KB Swings (28/20) 20 Box Jumps (30/24) 10 WBS (above 10ft target) Performance A. RDL 3×5 (to knee) B. Good Mornings 3×10 C. For Time: 50 KB […]
Do not lose spinal position at the bottom of these tempo front squats! Fitness A. Front Squat 5×3 *tempo: 3 sec btm pause, 6 secs at top *start at 50% of 1rm and increase B. 5 Min AMRAP x2 row 400m 30 Sit Ups AMRAP Cleans (155/115) *get heavy! –rest 5 mins– […]
Fitness A. Push Press 5×3-4 B. Bent Rows 3×5 C. 4 Rounds: 5 OHS (115/80) 10 Over the barbell burpees 200m run –rest 3 mins– Performance A. 3 Position Snatch (high, hang, floor) x4 sets B. 3 Rounds: 7 Push Press (145/100) 14 Pull Ups Row 500m –rest 4 mins– […]
