by Derek | Feb 25, 2022 | Uncategorized
WORKOUT OF THE DAY National Indoor Rowing Day! A. 6 sets of (15 min CAP) BB Push Press 3, 3, 2, 2, 1, 1 or DB Push Press 10, 10, 8, 8, 6, 6 + 30s core hold after each B. For time 2500m Row C. 3-5 sets of (Optional if time) 10/side DB Side Bend 30s Glute Bridge Hold...
by Derek | Feb 24, 2022 | Uncategorized
WORKOUT OF THE DAY A. Every 2:30 min x 5 sets 3 Burpees + 6 Deadlifts + 9 Slamballs *Deadlifts done with a BB at weight of choice or with DB’s/KB’s *Part A is optional and can be complete before or after part B B. Open WOD 22.1 15 min AMRAP 3 Wall Walks...
by Derek | Feb 23, 2022 | Uncategorized
WORKOUT OF THE DAY A 4 set of (12 min) 60s work: 30srest 1st: 3 Touch and Go Power Snatch or 6 Alt. DB Snatch + Bar Facing Burpees in remaining time 2nd: 3 Touch and Go Power Clean & Jerk or 6 DB C & J + Lateral Burpees in remaining time B. Max 7 rounds of...
by Derek | Feb 22, 2022 | Uncategorized
WORKOUT OF THE DAY A. EMOTM for 20 min 1st: 5-10 HSPU or Seated DB Press 2nd: 5-10 C2B Pull-ups or Pull-ups or Ring Rows 3rd: 5-10 Ring Dips or Dips 4th: 5-10 T2B or Hanging Knee Raises B. 15 min AMRAP 8 Cal Bike 16 DB Step Overs (35/25# per hand) (24/20”) 8 Cal Bike...
by Derek | Feb 21, 2022 | Uncategorized
WORKOUT OF THE DAY A. 15min to find 1 RM Front Squat OR Every 3 min x 5 sets 5 DB Front Squats + 5 DB Goblet Squats + 5/leg Walking Lunge + 30-60 Plank Hold B. 3-5 Rounds for time (25 min CAP) 21 Deadlift (60/40kg) or use DB’s 15 Lateral Burpees Over Bar or DB’s 9...
by Derek | Feb 20, 2022 | Uncategorized
All regularly scheduled classes are cancelled. Holiday WOD at 9:30 and 10:30 am
