Thursday 3/29/18
STRENGTH 1) Speed Front Squat: 4 x 4 @70%, every 60s. 2) Deadlift: 4 x 3 @70%, every 60s. - Reset on each rep. - Beginner: Focus on Technique 3) T2B Warm-up x 5:00 METCON "Abs of Steel" For time: Buy in: 50 T2B Then, 50 Front Rack Walking Lunges (115, 75) *Every time...
Wednesday 3/28/18
METCON AMRAP 28 w. a partner: 800 Meter Run 50 Air Squats 50 KBS (53, 35) *Alternate Workout Option 10 Minutes of: 50m Sledpull Powerwalk @heavy. Rest 60s. Rest 2:00 before moving to carries 8 Minutes of: Unilateral Carry x 50m (30 each). Rest 60s. Rest 2:00 Before...
Tuesday 3/27/18
STRENGTH 1) Jerk: 1RM. Rest 2:00 - Build to a 1RM over the course of 8-10 sets from a rack. - Try to beat your current max by 5# - Any style permitted - Beginner: 10 x 3 focusing on technique. Rest 90s. 2) Pull-up Scaling: Take 5 Minutes to Review and Set-up or Review...
Monday 3/26/18
STRENGTH 1) Back Squat: 2RM. Rest 2:00 - Build to a 2RM over the course of 6-8 sets. - Try to match your current 1RM for 2 Today - Beginner: 5 x 5, adding weight if form permits. Rest 2:00 2) Metcon Warm-up 2 Sets at fast pace: 5 Deadlifts 4 Hang Power Cleans 3 Squat...
Friday 3/23/18
METCON "Open WOD 18.5" AMRAP 7: 3-6-9-12-15-18..ect adding 3 reps per round Thrusters (100, 65) (65, 45) C2B Pull-ups (Chin-over bar Pull-ups) Alternate Option: 30 Minutes on the clock: 15 Minutes of Max Meter Row 15 Minutes of Max Distance Jog or Bike *All sets done...
GPP (General Physical Preparedness)
GPP(General Physical Preparedness) You don't build a house on a weak foundation. GPP is all about a strong bodily foundation and longevity. Low skill, highly effective. Not every workout can be snatches and muscle-ups. Obvious Benefits of Low Skill GPP Work...
Thursday 3/22/18
METCON 5 Rounds of: Farmer Carry x 200 ft. (70, 53). Rest 90s. 5 Rounds of: Heavy Sled pushes x 100 Feet. Rest 90s. 5 Rounds of: Front Rack Carry x 100 ft Meters (53, 35). Rest 90s. 35:00 Cap on this work - Score = Open 18.5 Guess *Alternate Option: Heavy Sled-push x...
Evening Closing 3/21/18
Update: Gym will be closed this evening due to the still poor weather and road conditions.
Morning Classes Cancelled 3/21/18
Morning classes will be cancelled tomorrow due to weather. We will update you about tomorrow evening as we get closer.
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