Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Dislocate x 10 Scap Pull Up x 10 Alt Step Up x 10 Workout of the Day A. Complete as many Double Unders as possible in 3 minutes Rest 2 minutes B. Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x […]
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds Walking Lunge x 1 length Sumo Good Morning x 10 w/ PVC Wall Walk x 2 Workout of the Day A. 3 Sets A1: HSPU x 5-8 (Strict if possible) A2: Alt Jump Lunge x 16 B. 6 Sets Split Jerk x 2 – Hold
Warm Up Run 400m Dynamic Drills 60 Seconds each of: Samson Stretch Left Samson Stretch Right Spiderman Lunge Hip Opener Left Spiderman Lunge Hip Opener Right Goblet Hold w/ Balls of feet elevated Workout of the Day A. Back Squat @ 30X1 – 5 Sets *Set 1 – 6 reps @ 65% *Set 2 –
Warm Up Jumprope 3 minutes Then 2 Rounds of: Scap Pull Up x 10 Squat to Stand x 10 Good Morning x 10 Workout of the Day A. 3 Sets A1: Weighted Pull Up x 2 – Rest 45-60 seconds A2: Chin Up (Supinated) x max reps – Rest 2 minutes B. EMOM for 10
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: Seated Wallslide x 10 KBS x 10 T Push Up x 10 Workout of the Day A. 4 Sets A1: Push Press x 8 – Rest 45-60 seconds A2: Double Under x 40-50 OR max reps in 40 seconds – Rest 60 seconds A3:
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
