We will take the next few weeks to get back to some much needed strength work after which we will re-evaluate yet again. This process is just that, a process! Enjoy the ride. Do the extra work. *Notes -Tuesday 6am is now available. -Sunday, July 4th. Gym Closed. -Saturday, July 3rd. Team “Hero” workout. –…
We will take the next few weeks to get back to some much needed strength work after which we will re-evaluate yet again. This process is just that, a process! Enjoy the ride. Do the extra work. *Notes -Tuesday 6am is now available. -Sunday, July 4th. Gym Closed. -Saturday, July 3rd. Team “Hero” workout. –…
General warm-up Then.., 5min of Back Squats 40-50% Then.., 5min. of Floor/Bench DB Squeeze press Then… 5min. of Single Arm DB Bent Over Rows *Switch sides every 6-8 reps nonstop Then.., 5min. of “Thumb Up” Lateral DB Raises Then.., 5min. of….Superset DB Hammer Curls DB Skull Crushers 5minWeighted DB Sit-Ups
We are deloading the rest of the week as a result of prior weeks 1RM Test. We will move into a new strength cycle starting next Monday. In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Toes-To-Bar 6 Wall Balls 20/14 6 American KB Swings 53/35
We are deloading the rest of the week as a result of prior weeks 1RM Test. We will move into a new strength cycle starting next Monday. Row 2:00 40 Mountain Climbers (T) 20 Scorpions (T) 20 Alt Walking Lunge Steps 20 Squat Jump Downs 20 Muscle Cleans, 45/35# 20 Front Squats Then…, EMOM x…
We are deloading the rest of the week as a result of prior weeks 1RM Test. We will move into a new strength cycle starting next Monday. 5 Rounds: 10/7 Cal Assault Bike 10/7 Cal Row 30 Double Unders/30s *10min Cap rest 2min 10-9-8-7-6-5-4-3-2-1 Devil Press 35/25 *200m Run after each set *15min cap rest…
We are deloading the rest of the week as a result of prior weeks 1RM Test. We will move into a new strength cycle starting next Monday. Warm-up 3 Rounds: :30 Banded Pull-Aparts Rest :15 :30 Forearm Plank Rest :15 :30 Banded Hammer Curls Rest :15 :30 BW Walking Lunges Rest :15 Then.., 5 Rounds:…
Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Test 9 1RM Front squat Test 10 1RM Push press Then.. 3x 8-10 DB Bulgarian Split Squats e/s Immediately into; 15-20 Weighted Sit-Ups
Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 53/35 200m run 30 KB Goblet Squats 53/35 200m run 20 Up downs 200m run * When you finish, go back through AGAIN with 12/9 Cals instead of…
Daily Notes for Testing Limit rest time between sets. Focus and limit distractions. Know your lifting limits. Build with confidence. Ask for a spot when needed. Coaches Warm-up + Oly Warm-up Test 8 1RM Clean Then.., For Time: 10-20-30-40-50 Barbell Thrusters 45/35 Bar. 15-15-15-15-15 Cal 10-10-10-10-10 Toes-To-Bar Ladies: 12 Cal Row instead of 15 🙂…
