The 10am class is cancelled. We will only have a 9am class. We are hosting an in house team competition that will start at 11am. The Bedrock Waffle Wagon will be making its debut and will be parked outside the gym. Come workout, have brunch, and then cheer for you friends! Workout of the Day […]
If you are competing on Saturday, then do yourself a favor and make today a rest day. Feel free to come in to work on your mobility and do some light rowing. Warm Up Row 300m Dynamic Drills Then Alt Step Up x 10 Scap Pull Up x 10 Wall Walk x 2 Workout of
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Bar Taps x 10 Wallslide x 10 T Push Up x10 Workout of the Day A. 5 Sets A1: CGBP x 2-3 @ 20X1 – Rest 60 seconds A2: Double Under x 40-50 or max reps in 40 seconds – Rest 60 seconds B.
Warm Up Row or Run 250m Then 2 Rounds of: Walking Lunge x 1 length Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 5-8 (Strict if possible) – Rest 60 seconds A2: Alt Jump Lunge x 10 – Rest 60 seconds B. 6 Sets Split Jerk x 2 –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Inchworm x 5 Squat to Stand x 5 T Push Up x 10 Workout of the Day A. EMOM for 10 minutes Odd – Power Clean x 7 (135/95) Even – TTB x 7-10 Rest/Walk 5 minutes EMOM for 10 minutes Odd – STO x 7
Warm Up Row 250m Dynamic Drills Then 2 Rounds Goblet Squat x 10 @ 32X1 (balls of feet on 5# plates) Spiderman Lunge x 30 seconds per Deadhang x 30-40 seconds Workout of the Day A. 4 Sets A1: Back Squat x 2-3 @ 30X1 – Rest 90 seconds A2: Hollow Rocks x 20-30 seconds
Warm Up 2 Rounds of: Row 250m Squat to Stand x 5 Scap Push Up x 10 Push Press x 10 (45/35) Workout of the Day In teams of 3, complete 4 sets for max reps/cals of: 60 Seconds – Row for Cals 60 Seconds – Burpee Box Jump Over (24/20) 60 Seconds –
Warm Up 2 Rounds of: Row 60 seconds Hollow to Arch Rolls x 10 Dislocate x 10 T Push Up x 10 hollow arch rolls Workout of the Day A. 4 Sets A1: CGBP x 3-4 @ 20X1 – Rest 60 seconds A2: Hollow Tuck to Extension x 30 seconds – Rest 60 seconds Hollow
Warm Up Run 250m Then 2 Rounds of: Inchworm x 5 Sumo Good Morning x 10 KBS x 15 Workout of the Day A. 4 Sets A1: Power Clean x 2.2.2 – Rest 5-10 seconds between TnG Doubles A2: Tall Box Jump x 1.1.1.1.1 – Rest 2-3 seconds between jumps A3: FLR x 45-60 seconds
Warm Up Jumprope 3 minutes Dynamic Drills Ankle & Hip Mobility Then Goblet Squat x 10 @ 30X1 Scap Pull Up x 10 Workout of the Day A. 4 Sets A1: Back Squat x 3-4 @ 30X1 – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2111 – Rest 60 seconds A3:
