Saturday 01.12.2019
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
Friday 01.11.2019
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 MINUTE 3: 12/8 Ring or […]
Thursday 01.10.2019
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 7 of ascending reps: 3 […]
Wednesday 01.09.2019
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. a plate (25, 15) 1c) […]
Tuesday 01.08.2019
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: Partner Assisted For time: 100 Hand […]
Monday 01.07.2019
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. ”The Departed” In a […]
Saturday 01.05.2019
”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, 105) (185, 125) L2: (75, […]
Friday 01.04.2019
Join us January 21st for our 2019 Nutrition Challenge!! Lots of Fun prizes and customized meal plans for 6 weeks. To sign up for your testing slot visit HERE 1) Shoulder Press: 1RM. Rest 2:00 – build to a 1-Rep max over the course of 6-7 sets. – Beginner: 5 x 5, adding […]
Thursday 01.03.2019
1) Paused Front Squat: 5 x 3 @80%, every 90s. – 1 Second Pause on each rep – Take 4 sets to build to 80% before starting the clock 2) Metcon Prep: 2 Rounds of: 15s AB Sprint (increase intensity on each set) 10 Air Squats 5 KBS Rest 60s. Every 4:00 x 5 […]
Wednesday 01.02.2019
1a) 200 foot assymetrical farmer carry (As heavy as form allows) 1b) 7 High Box Jumps (30/24) rest 90 seconds between sets. 4 rounds total KB Complex of x AMRAP 20: 8 Reps of each movement: Single Arm Russian Swing right/left Single Arm Front Squat right/left Deadstop Row (touch floor) right/left Goblet Reverse Lunge […]