Jan
15
A. Muscle-up progressions: 10 mins working on skill work (false grip pullups, dips, turnover, etc) Rope Climb progressions: 10 mins working on skill work (Up downs, J-hook holds, Transitions, etc) * Experienced members perform 3 sets of 5 MU and 3 sets of 2 Rope Climbs. Rest :60 between the...
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Jan
14
1a) HSPU: 5 x 5-7. Rest 45s. – Adv: Strict + Deficit – Int: Strict OR Kipping – Beg: Box Push-up x 5-8 per set. 1b) 1-Arm KB Rows w. rotation: 5 x 8 ea. Rest 45s. 2) ”Man Maker” For time: 30 Man Makers (50, 30) L3: (45,...
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Jan
13
https://youtu.be/OXmD5mD_jH8 Have you ever had an InBody Scan? You’ll get the chance to get (2) scans by participating in the January Nutrition Challenge. It begins next week as we kick things off with our Nutrition seminar this Friday at 5:30pm. To learn more about the challenge visit HERE....
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Jan
11
Congrats on joining the nutrition team Tracey!! Amrap in 30 Teams of 3 1200m Row 30 Thrusters (95/65) 30 burpees over rower * 1 works at a time, split work as even as possible Barbell Club meets at 9am
Jan
10
Help us welcome Lauren Cicinell, RD to the Nutrition Coaches Staff!! She is excited to meet and work with you all! EMOM 25: MINUTE 1: 40s of Asymmetrical OH Carry (53s, 35s) *1 KB OH/1 KB in Front Rack MINUTE 2: 10/8 Strict Ring Pull-ups *Alt. Grips every set...
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Jan
09
1) Paused Front Squat: 5 x 2 @85%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 85% before starting the clock 2) Metcon Prep: 2-3 Rounds of: 3 Clean + Jerk 3 T2B *Add weight + repeat ”Open WOD 13.4” AMRAP...
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Jan
08
Gymnastics Static Holds x Accumulate 30-60s each – L-Sit – Hollow Hold – Ring Support – Chest Facing Wall Handstand *Choose 2 of the 4 5 Rounds 30s work/30s rest: 1a) Wallballs (20, 14) 1b) Box Jumps w. step down (24, 20) 1c) Double Unders 1d) Russian Twists w....
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Jan
07
https://www.youtube.com/watch?v=yL3WQH3SsG4&index=1&list=UUE4xu1cPjaiDS_AkwjXO1Gw Sign up to participate in our 6 week January Nutrition Challenge! To book a testing slot please visit HERE 1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s. 1b) Close Grip Chin-ups: 5 x 5. Rest 45s. Adv: Add weight Int: BW Beg:...
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Jan
06
1) Power Snatch + Overhead Squat: Build to a challenge set of 1 Power Snatch + 3 Overhead Squats. Rest 2:00 – Beginner: Work on technique with light loads. 2) Metcon Prep 2 Rounds of: 3 Touch n Go Squat Snatch (OR Power Snatch + OHS or Thruster) Rest 60s....
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Jan
04
”Clean Balls” For time with a partner: 40 Power Cleans (115, 75) 100 Wallballs (20, 14) 30 Power Cleans (155, 105) 75 Wallballs 20 Power Cleans (185, 125) 50 Wallballs 10 Power Cleans (205, 135) 25 Wallballs Rx+:(Final weights are 225/145) (30, 20) L3: (95, 65) (135, 95) (155,...
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