Dear Members, We wanted to inform you that our gym will be closed on Friday, Saturday, and Sunday this week due to a filming event taking place on our premises. We apologize for any inconvenience this may cause and appreciate your understanding. We look forward to welcoming you back when we reopen on Monday. Thank…
Amrap 35min 20/15 Cal Bike 30 Double Curl and press 20/15 Cal Bike 30 Weighted Sit Ups 20/15 Cal Bike 30 DB supported row 20/15 Cal Bike 30 DB Skull crushers 20/15 Cal Bike 30 Leg Raises 20/15 Cal Bike 300m run Repeat Round 2 with Row
Barbell Class 9am – snatch progression – clean progression – back squat —————————————— 3 Burpees 5 cal bike 9 Bench press 3x Then… 9 Min to complete: 3 Sets 4-8 Chin Ups 8 DBs Seated DB Z *elevated feet on a bench Then.. 5 Rounds for time: 2 Devils press 50/35 10 bench press 115/75…
Warm Up 3 rounds: 100m Row 5 BB good mornings 4 Pause FS with empty BB 3 Push Ups Then… Barbell Conditioning and Primer: 3 Sets as a primer: 5 Barbell Hang High Pulls 5 Hang Power Cleans 5 Hang Squat Cleans Keep these light, flow through the movement Keep these light, flow through the…
Conditioning 35Min AMRAP: 500/400m Row/Ski or Bike 25/20 15 DB Bench Press 15 Hand Release Push Ups 1,000/850m Row/ski or Bike 45/40 20 Burpees 20 V-Ups/hollow knee tucks 500/400m Row/ski or Bike 25/ 40 Mountain climbers 1/2 40 Double unders/singles
4x 8 walking lunges 4 burpees 3wall climbs :20 bike sprint Then.. Farmers Hold Bulgarian Split Squat (4 x 12) Every 2:00 x 4 6/6 Farmers hold bulgarian split squat + 15 Double DB tricep skull crusher 10 BB curls Then… 10min AMRAP 10 Pistols w/bench 8 Toes to bar 6 Power Snatch 75/55 or…
Shoulder Press Every 1:15 x 6 Sets: (week 1 of 4) Sets 1-2: 8 Strict press Sets 3-4: 6 Strict press Sets 5-6: 4 Strict press Build over the 6 sets to a heay set of 4 (not a max). Focus on keeping a tight core and your rib cage down (dont arch your back)….
Congrats on a Great Open!!! 2 Rounds Of: 40 Mountain Climbers (Total) 10 Fire Hydrants E/S 10 Squat Jumps Then… 3 Supersets 20 Seat banded hamstring curls 15/15 Mini band kickback e/s Them.. Front Squat Every :90 x 6 Sets: (week 1 of 3) 4 – 1 & 1/4 Front squat We are starting front…
0-3min. Max DB Bench Press 3-6min. Max DB Bent Over Rows *Alternate every 6-8 reps 6-9min. Max Plate Front Raises 9-12min. Max Single DB Skull Crushers 12-15min. Max Single DB Bicep Curls Rest 5min. (Start again with new movements)
For Time: Buy In: 400m or row into: 50 Box Step Ups 50 DUs/75 singles 50 Medball Sit Ups 50 DUs 50 Goblet Squats 50 DUs 50 RKBS 50 DUs 50 Box Step Ups into Cash out: 400m Run or row
