Saturday 11.03.2018
A. “Jerry” For Time: Run 1 Mile 2,000 Meter Row Run 1 Mile L2: (Run 800m/Row 1k/Run 800m) L1: (Run 600m/Row 1k/Run 400m) *No time cap
Friday 11.02.2018
Don’t forget to drop off your extra Halloween Candy! You have until November 5th to do so. A. Max Rep Strict Pull-Ups Rest 3:00-4:00 before moving to #2 Max Rep Strict Chin Ups Intermediate: Band Assisted Beginners: Ring Rows 4x10Rest:60seconds B. Four Rounds of :40 seconds work Rest :20 Hand Release Push-Ups Kettlebell Swings(53/35) Toes […]
Thursday 11.01.2018
A. Banded Deadlift 8 x 2 @ 70% of last Monday Perform set every 60 seconds. NOT touch and go Build to metcon weight in 3 sets of Bear Complex B. “Bear Grylls” In 7:00 minutes 400 Meter Run Remaining time: Max Bear Complex (135/95) Squat Clean Thruster + Back Squat Thruster *Score = total reps. […]
Wednesday 10.31.2018
A. Skill Work Set Up + Review Options Ideas: Light Olympic Work Gymnastic Static Holds Gymnastics Movement Cyclical Work: i.e. row, run, bike Double Unders Body Composition Work *Spend 5 Minutes setting up and deciding what to work on. B. GOAT WOD Every Minute on the Minute for Twenty Minutes of: ODD MINUTES: GOAT #1 […]
Tuesday 10.30.2018
A. As Many Rounds as Possible in Ten Minutes of: 200 Meter Run 15 Shoulder to Overhead (115/75) 15 Box Jumps with Step Down (24/20) Rest 4:00 Minutes Before Next AMRAP B. As Many Rounds as Possible in Ten Minutes of: 200 Meter Run 15 Hang Power Cleans (115/75) 15 Wallballs (20/14) Rx+:(135/95) (30/20) L3: (95/65) […]
Monday 10.29.2018
A. 1 1/4 Front Squat: 3 Rep Max. Rest 2:00 minutes 1 1/4 Front Squat DEMO Beginner: Front Squat work up to a moderate set of 5. Rest :90 seconds MetCon Prep of Touch n Go Deadlift building to MetCon weight in 3 sets of 3. Rest :60 seconds B. “Batwings” For Time: 30 Calorie Bike […]
Saturday 10.27.2018
Join us for a workout in the Park at 9:00am Saturday! Friends and family welcome to join us. The park is located less than .25 miles from the gym Location: 1519 Whitfield St. Smyrna GA 30080 *Classes will be closed at the gym while we host Cookies and Kilos Fall Open*
Friday 10.26.2018
Order your baseball T-shirts today!! Link to order is HERE A. Push Jerk: 15 Minutes to build to a moderate single or work technique Rest 90s-2:00 between heavier sets. B. As Many Rounds as Possible in Fifteen Minutes: 5 Pull Ups 7 Push Ups 9 Wallballs (20, 14) Rx+:(C2B Pull-ups) (Handstand Push-ups) (30, 20# Medball) L2: […]
Thursday 10.25.2018
A. Overhead Squat: 5 x 4, adding weight each set. Rest 90s Prepare for the Metcon x 5 minutes: Set-up KBs for Front Rack Carries and barbells for OHS B. Four Rounds of: 100 Ft. Front Rack Carry (Athlete Choice of weight) 15 Overhead Squats (75, 55) 21 Calorie Row Rest 90s *Score = fastest split […]
Wednesday 10.24.2018
A. Banded Deadlift: 10 x 2 @65% of Last Monday + Band Tension. Every :60 seconds Reset on each rep, not done touch n go Beginner: Conventional Deadlift: 5 x 5 at a moderate weight heavier than last week. Reset on each rep. Rest :90 seconds B. “Simple Man” For Time: 15-10-5 […]