3×20 back rack barbell lunges *10 per leg, increase weight per set then: 21-15-9 reps for time of: Left-arm kettlebell snatches Right-arm kettlebell snatches Pull-ups
Workout of the Day
Wednesday December 5th 2018
EMOM 8 minutes of 3-5 strict Ring Dips then: 30-20-10 reps, for time of: Deadlift, 185/135 lbs DB Hang Power Clean 50/35 *200 m run between rounds
*Holiday Party Reminder!* Tuesday December 4th
*Holiday Party Reminder!* Don’t forget that this Saturday, December 8 we will be having our Ugly Christmas Sweater party. The party will kick of at 5pm at the gym. It is going to be potluck style so please bring a… Read more »
*Programming Goals* Monday December 3rd
*Programming Goals* The holiday season is upon us! What that brings in store for you are constantly varied, guaranteed “burner” workouts! In addition to we will also be continuing our prep for the open with our Flip Flop style workouts… Read more »
*Gymnastics Series Day 1* Sunday December 2nd
*Reminder!* Today kicks off day 1 of Coach Dave’s gymnastics series and it will be the Kipping Clinic. Remember that next Sunday, December 9th will cover Muscle Ups and then the following Sunday December 16th will cover Handstands and Rope… Read more »
Saturday December 1st
“Batman and Robin” 26 minute AMRAP In teams of 2 Partner A- 400 m sprint Partner B- AMRAP hang power clean +jerk 135/95, switch Partner A-400 m sprint Partner B- AMRAP back squats 135/95, switch Partner A- 400 m sprint… Read more »
*Reminder* Friday November 30th
*Reminder!!* Don’t forget that this Sunday December 2nd will be Day 1 of Coach Dave’s gymnastics series. Day 1 will cover everything Kipping!! It starts at 10 am and will end at noon. Sign up sheet is on the white… Read more »
Thursday November 29th
2011 Regional Event 4 100 pull ups 100 Kettlebell swings (35/53) 100 double unders 100 Overhead squats (65/95) *30 minute time cap
Wednesday November 28th
Strict Pull ups 8 minute EMOM 3-5 *scale as necessary or C2B strict then: 2k Row Every 500m – 5 x Deadlifts @ 2 x BW. Start with 5 Deadlifts.
*Gymnastics Series Info* Tuesday November 27th
*Gymnastics Series Info* Have you seen the flyers around the gym? Well December will be the month to get gymnasty with Coach Dave!! Starting this Sunday, December 2nd Coach Dave will be launching a gymnastics series that will run from… Read more »